Fat Bird’s Guide to Exercise – Cycling to work in Winter

Now the clocks have changed, I think it's time to ponder the joys of commuting on a bike in winter. I managed quite a few days last winter, but I want to up my cycling this year - an added incentive is that on Mon & Tue, I have to park over a mile off site & be bussed in - not my idea of fun on a Monday morning.

But enough whining!

On a crisp, sunny winter morning, pedalling is difficult to beat. And given the extra traffic, there's even more benefit to getting out of a car & onto a bike. Having the right kit makes a big difference to comfort - and as with summer, it's a great way to integrate more exercise into a daily routine.

I find that I have to take more care & kill my speed in quite a few places - the cycle path through the golf course is a bit lethal with wet leaves - a pity as it's the fastest downhill stretch. I m very grateful to Eastleigh Borough Council for putting a less slip surface on the very slippery wooden bridge over the stream at Fleming Park - a tumble there a few years ago meant 2 months of physio....

Have I done it?
Yup and planning on cycling most days this winter.
Sociability?
Unity in adversity against the elements and the recognition that we've lost the fairweather cyclists seems to elicit more smiles & acknowledgements in the bike shed than in summer!
Convenience?
3/5 – As I mentioned in summer, I have a workplace within easy cycling distance. I also live in one of the sunniest parts of the UK that rarely gets snow. But even with all of that, winter cycling is higher hassle - more kit, more wear & tear on bike, more challenges.
Calories per 5 mins:
50 for me. However, as it replaces a drive, dividing total calories by the extra time spent getting changed etc makes it a 200 calories per 5 minutes result. I'm sure the count goes up in winter given that keeping your body warm must use cals!
Fun Factor?
5/5 on a sunny day in the light. Goes down a bit in the dark & when pouring with rain.
Pros:
Stress relief
Sheer bloody minded smugness when walking into the office - you've now really demonstrated that
you are saving the planet single handed & look lean & buff to boot - well something like that!
Fewer loitering yoofs to pass than in summer.
Shorter queues for the shower at work - which now acts primarily to warm me up!
Cons:
Drivers are even less likely to spot you.
Extendable dog leads - esp when wielded by an owner engrossed in a mobile phone call.
Leaves - slippery when wet.
Cycle paths aren't gritted!
Winter clothes - esp boots - are heavier to carry.
Salt & crud will do mean things to your bike, making maintenance a must. Husband is great at this!

Kit:
See the summer guide for basics. In addition:

• Lights - "Light up, light up - as if you have a choice" - Snow Patrol. You can't have too many lights & they can never be too bright. I've invested in a powerful little rechargeble LED number this year as my main dog-lead avoidance tool. I've kept the old front light on as a flashing "look at me, don't run me over" backup. On the back, I have a constant light under my saddle & a flashing LED by the chain. I think the lights are now worth more than the bike....
• Reflective bits on clothes/bags and bands - when you see a cyclist covered in these in the dark, you realise just how effective these are in increasing visibility to drivers.
• Good warm gloves are the difference between getting to work and enjoying the ride!
• Glasses - clear or yellow lenses, nice & big to keep cold winds out of your eyes as well as crud/eye interface prevention.
• Layers seem to be the answer to being warm without overheating. I'm currently sporting thermal cycling tights, breathable t-shirt as a base layer, long sleeved jersey & my waterproof - primarily as a wind stopper.
• Buffs provide much appreciated ear tip warmth! I have heard of using a shower cap in the rain over a helmet but I haven't tried this yet.
• Waterproof bag or panniers so you can change into dry stuff at work.

Other Cyclists:
G is heroically continuing - I'm impressed as she is so not into cold.
C is also carrying on with her much more substantial commute than mine - and Kitty continues to brave her scary route a couple of times a week. Goldfish is still using his single speeder.

Resources:
Your employer –I'm so appreciating the towels & showers now!
Kit - wiggle, chain reaction, minx, girls run too, she active, venus sports, evans cycles

Big Mac Index: 50 minutes

Fat Bird’s Guide to Exercise – Stretching

A bit like flossing – I know I should do it, but often don’t! I blame my irrational dislike of yoga – indeed of any exercise that isn’t endorphin generating CV!

I’ve been going through my exercise books this evening reading up on stretching – and the benefits look hard to define. I’d been told that as muscles shorten during exercise, stretching them afterwards would help the muscles lengthen and recover to a resting state – preventing injury & helping to build performance. “Running Well” – Sam Murphy & Sarah Connors – links stretching to building flexibility which leads to avoiding injury & better performance – but it’s a mixed picture!

Both this book and the WRN course I did advise against stretching before exercise as stretching cold muscles can lead to problems – and there is some evidence that it detracts from muscle power during exercise. Better to warm up properly. But my fave running book "Running made easy" - Susie Whalley & Lisa Jackson - advocates stretching before - arrggghhhh.

Anyway, I’m great at stretching after the gym & running – but for some reason, don’t always after mountain biking. My one criticism of Body Combat is that the choreographed stretching track isn't sufficient as you hold the stretch for only a few seconds - when stretching alone, I do try to ensure I hold each one for approx 20 seconds - this could do with being longer.

My stretch regime (and I know that this isn’t comprehensive!):
· Calf stretch – my calves often feel tight after running
· Hamstring stretch
· Quad stretch (esp after cycling)
· Hip flexor stretch
· Bicep & tricep stretch
· Chest & back stretch

Have I done it?
Yes – but not always as conscientiously as I should!
Sociability?
2/5 –it’s possible to stretch and chat.
Convenience?
4/5 – No excuse not to as no equipment or special kit’s required. And they aren’t difficult.
Calories per 5 mins:
NA
Fun Factor?
2/5 – kind of satisfying after hard exercise

Pros:
· It might prevent injury and improve performance!
· Quick, straightforward, not too many to master and they transfer well between types of exercise.
Cons:
· Getting stretches right is important – as is holding them for long enough to benefit.
· My one criticism of Body Combat is that I don’t find the stretching section sufficient – I end up doing more at home.
· I feel self conscious sometimes stretching al fresco - esp as my flexibiltiy is dreadful so trying to get into the right position (esp for quad stretches) isn't always an elegant process!

Kit:
· Loose fitting clothes or exercise gear
· A wall
Other Stretchers
· My Fabulous Mother-in-law is a yoga addict – which seems to have paid impressive dividends with her fitness and flexibility.

Resources:
· Runners World magazine - lots of detailed advice & new ideas.

· “Running Well” – Sam Murphy & Sarah Connors – great reference on muscles, injuries and stretching.

· “The Exercise Bible” – Joanna Hall – good chapter on stretching

· BBC Sport academy

Fat Bird’s Guide to Exercise – Cycling to work in BST

More and more people are cycling to work now. If you’re thinking about it & haven’t cycled for a while, I recommend starting now before the clocks change so that you can hone your skills and build traffic confidence before facing pedalling in the dark.

I’ll do a separate write up for winter commuting as it expands the kit list considerably.

I have a pretty good route – about half is off road and only 1 hill. I’m bad at observing “Cyclists Dismount” signs which I interpret as “pedestrians have right of way – be extra considerate”. There’s only one red light that I sometimes jump – but only coz the sensor doesn’t pick up my bike! On a commute, it's important to be lovely to everybody you pass as you're likely to pass them again tomorrow - and you don't want bad karma....

Facilities at work are pretty good for me – locked, covered bike shed, showers and towel loan. My work bike is Husband’s first mountain bike with road tyres & mudguards added – plus many lights.

Have I done it? Yup – currently my most frequent form of exercise.
Sociability? 2/5 – kind of sociable – often get chatting to a colleague whilst locking up bike & occasionally bump into B or Goldfish on my way home.
Convenience? 4/5 – My commute is only 3.5 miles and due to heavy traffic, I can pedal the route as quickly as driving – only additional time is showering & changing.
Calories per 5 mins: 50 for me. However, as it replaces a drive, dividing total calories by the extra time spent getting changed etc makes it a 200 calories per 5 minutes result!
Fun Factor? 5/5 on a sunny day. Goes down a bit when pouring with rain.

Pros:
· Stress relief – I can really notice the difference in my mood when I drive versus cycling.
· Seeing more of my neighbourhood.
· It’s integrated into my routine so it’s easier to keep up than, say, going to the gym. Rather than seething with road rage, I get to burn calories! As it replaces a car commute, it’s turned sitting on my bum time into exercise time.
· No issues with parking.
· Toned legs!
· Smug self satisfaction at saving the planet single handed....

Cons:
· Traffic – drivers are great at not seeing me, overtaking me too closely....
· I’m not great at manoeuvring into tights in the shower room at work! I tend to choose clothes for work that aren’t too heavy (no knee length boots) and that don’t need ironing!
· Difficult to transport big stuff.
· Getting past teenagers on paths can be stressful – I have been hit by a flour bomb, but to be honest, 99% of the time it’s fine.
· Pre planning is required to get to off site meetings.

Kit:
· A bike! Good idea to borrow one to start with rather than buy something you end up not using that much. Many types to choose from – I like mountain bikes or hybrids coz of the upright traffic viewing riding position. However, road tyres make pedalling easier than knobblies & so far, the armadillo reinforced tyres I use have protected my tubes from punctures.
· Additional kit – lock, helmet, something to carry work stuff in. A and C both use panniers, I like my Crumpler bag. Bags/panniers seems to be an area where the more you spend, the better the quality and as you don't want to be changing into soggy clothes when you get to work, probably worth spending!
· I also wear gloves and take a waterproof jacket. As I get changed & showered at work, I wear similar gear as for mountain biking – breathable t-shirt, sports bra, cycling shorts, skirt, trainers, buff.
· I am really good at delegating bike maintenance to Husband – who does a great job! I don’t even carry a pump as my commute is so short – longer and I would be taking inner tube/pump/multitool.
· I don’t cycle with my ipod as I like to be able to hear the cars who haven’t seen me.

Other Cyclists:
Seems to be becoming ever more popular. C started riding to work a few months ago on a fab new bike funded by a bike to work scheme. A’s also been riding to work more this summer. Both of them have a much longer commute than me – and both have the weight & stress of transporting laptops. G has my former hybrid & is putting it to good use for her commute. Goldfish does a cycling sandwich on a home made single speed with a train journey in the middle.

Resources:
· Your employer – mine provides showers, towels, a covered locked bike shed, training sessions and free lights/reflective stuff. They are also looking into the tax free bike purchase scheme.
· Staring at a local OS map can pay dividends – find new routes.
· Sustrans website can also help to identify routes.
· I regularly think about joining CTC – good lobbying plus membership included personal liability insurance. Must do that....

· Kit - wiggle, chain reaction, minx, girls run too, she active, venus sports, evans cycles

Big Mac Index: 50 minutes

Fat Bird’s Guide to Exercise – Running on a Treadmill

Treadmills get a bad press. OK, so they can be dull compared to running outside, but they form a key part of my (and many others’) exercise regimes. Being inside in the dry is a huge plus! I find that the treadmill is a great tool for intervals, and being in a gym, it’s easy to combine with other activities.


Boredom is an issue - feeling like a hamster on a wheel! My gym has TVs & headphones – I find that Hollyoaks requires a level of concentration that suits running! I find it impossible to read a magazine whilst running – too much bouncing – so it’s TV, podcast and/or music.



I used to travel for work & the views I would get of the cities I was lucky to visit made the treadmill session much more interesting. In Hong Kong, watching black eared kites soar around the skyscrapers or watching the Star Ferry work its way to/from Kowloon depending on which hotel I was staying in. In Shanghai, watching cargo boats on the Hangpu River and seeing the city lit up at night (always looked better than in the smoggy grey day).



Top tips:

· If it’s not your usual gym, don’t expect that the treadmill will be identical – and your performance may also be different.
· Although treadmills are great for benchmarking, be careful on how quickly you increase the intensity or extent of your routine – little by little...
· Walking’s a good warm up & cool down - it's not compulsory to run!



Have I done it?
Yup. I use the treadmill as a key part of my running.
Sociability?
1/5 – Not really sure how it could be sociable.
Convenience?
2/5 – Unless you have one, a trip to the gym is required. But it is weather proof. And I’m yet to find a hotel gym that doesn’t have one (apart from a dodgy weights only one in Kielce)
Calories per 5 mins:
70-80 calories (based on my weight & speeds for my interval sessions), 460 for a 30min run
Fun Factor?
1/5 – The only fun is generated by whatever boredom alleviation tool you choose.
Big Mac Index
Under 33 minutes.

Pros:
· Weatherproof.
· Most gyms have one!
· Great for benchmarking and pacing – how fast did you run 1km?
· Good for first sessions post injury as it is more controlled than running outside with no obstacles.
· You can walk or run, stay on the flat, go up a hill, do intervals.....
Cons:
· Boredom.
· Having to join a gym to use one – cost, getting there & junk mail!
· For a simple machine, controls can be v.complicated & there’s not always similarities between brands.
· Still high impact.
· Treadmills tend to be the second most popular machines at my gym – so trying to get on one in the Monday evening peak can be tricky.



Kit:
· Running shoes – although the easier terrain may mean that you can delay investing until you are sure you are running enough to justify the expense.
· Sports bra – just as essential as for running outside.
· Headphones and/or MP3 player (my lovely shuffle is shown here) loaded with tunes or podcasts.



Other Treadmill Runners:
· I see AS at the gym fairly frequently, pounding along with his Coventry FC shirt on.



Resources:
· Runners World magazine & website
· “Running Made Easy” – Susie Whalley and Lisa Jackson

Fat Bird’s Guide to Exercise - Running Al Fresco

Running Al Fresco

I’ve split this from treadmill running as I find that it occupies different territory for me. Running’s given me some great milestones in my exercise history – highlights have included my first ever 5K which I did with G on Bournemouth seafront a few years ago, first ever 10K with Kitty (Eastleigh 10K), breaking the 1 hour 10K barrier last year at Beaulieu, Great Manchester Run with Middle Sister, Race for Life this year with my fabulous Mother In Law.....

Having said all that, I haven’t always enjoyed the training. A couple of years ago, I decided to quit – but weirdly, that seemed to be the turning point for me – only running when I fancied it was the key and I found that as I lost weight, I seemed to fancy running more. Husband has been a huge support – coming out to cheer me on whenever I race and accompanying me training on his bike.

Have I done it?
Yup. I’m pretty slow, but I run about once a week outside.

Sociability?
4/5 – It’s been great to jog & chat.

Convenience?
3/5 – Almost any place, anytime, anywhere and mapmyrun.com has been a good source of ideas for routes. However, I don’t like running alone in the dark in winter and I also dislike hot weather – I’d rather be rained on!

Calories per 5 mins:
60 calories (based on my weight & speed), 360 for a 30min run

Fun Factor?
3/5 - Events are fun, but training is less so unless running with a buddy! Ipod helps a lot as does my Forerunner.

Big Mac Index: under 42mins

Pros:

• Very satisfying! I find running my best stress buster.
• Many milestones are out there – Race for Life is a superb place to start as it’s so inclusive and raising money for charity can be a great incentive.
• Seeing more of my neighbourhood.
• Being able to run wherever – for example, my Torbay Beach Hut run.
• Discovering interval training has increased my speed considerably - which makes me feel that my training is progressing - good motivation!
  

Cons:

• Safety – I prefer to run with others, esp if it’s dark or I’m off road. If I’m alone, I ensure somebody knows where I’m going & my rough ETA.
• There’s an adage about there being 3 types of runners – injured runners, getting-over-an-injury runners, about-to-get-injured runners.... blisters are my most frequently encountered issue.
• Idiots - I have had problems in the past with lovely people yelling at me from cars which makes me feel self conscious and has put me off going out. The buddy factor has helped me enormously in getting over this. Other good solutions are big sunglasses/baseball cap/ipod to filter out people.
  

Kit:

• Running shoes – don’t believe people who tell you that running is free exercise! Trainers that suit your running style are essential to avoiding blisters/pain & I suggest going to a specialist running shop to sort out what will suit your style and foot type best. And they will cost upwards of £60....
• Sports bra – another essential!
• Gadgets – I find my ipod shuffle essential when I’m running alone & I love my Garmin 305 Forerunner that tells me how fast I’m going – esp as I’m rubbish at pacing.
  

Other Runners:

• C has been a very patient running partner in the past & she’s recently started doing 10Ks again.
• C’s husband M is so much better than me – he looks like a proper runner! Have spotted him a couple of times in the woods as he does a similar circuit to me....
• Fabulous Mother-In-Law took up running earlier this year & did fantastically at Torbay’s Race for Life.
• CS has found that running in Singapore suits her well – apparently, the trick is to accept that you are hot & sweaty even before you start!

Resources:
· Runners World magazine & website – includes listings of races
· http://www.womensrunningnetwork.co.uk/
· http://www.mapmyrun.com/
· “Running Made Easy” – Susie Whalley and Lisa Jackson