He's on his way. The road cycling, marathon running, mountain bike single speeding, all round good egg, that is my Old Man. He's in damn good shape for his years and doubtless he'll be looking forward to getting active during his visit to my humble abode. Luckily for me I'm in my "rest phase" and won't be joining him for his doubtless intended training runs of half marathon distance and beyond come wind, rain, or both! No, six miles or so is the extent of my winter running outings at present. Of course, he's bringing one of his bikes and I'm looking forward to doing a few miles together.
The last time I rode any distance with the old boy was in Sweden last summer. He said he'd been getting a "few" off road miles in on the single speed in the months before we met up. When I arrived I could see he wasn't kidding. He was looking lean and mean! Having already sussed out miles of local forest trails, I had the luxury of been guided round some pretty decent tracks. As a new-comer to mountain biking, Pops impressed with his trail handling skills and hill climbing prowess. Although of course, as he's fond of reminding me, "I use to ride across moorland on my bike many a time when I was a lad!". Yes, years before the likes of Gary Fisher and Mike Sinyard were riding their clunkers and sowing the seeds of modern day mountain biking, The Pale Rider Senior was hammering the trails on his cast iron hobby horse! And doubtless many others of his generation and earlier ones can claim the same thing. Good to know.
It's also good to know that if I keep myself in shape and don't have a tragic accident with a steam roller or something similar, I'll still be cycling and running in my 60's and, hopefully, well beyond. And if there's anyone reading this who is in their 60's and thinks it's too late to get in shape, you couldn't be more wrong. The road and trail awaits you.....
Well, the hour grows late and I need my rest.
Night all.
TPR
Thursday 31 January 2008
Monday 28 January 2008
Fruit, Glorious Fruit!
"Fruit is the panacea for good health", Sir Ranulph Fiennes tells us in his excellent book, "Fit for Life". And let's face it, someone who managed to run 7 marathons in 7 days must know a thing or two about keeping in shape.
In the interests of my fellow cyclists' good health, I'm sure Sir Ranulph won't mind me quoting a little more information vis-a-vis fruit from my well thumbed copy of said book. Here goes:
"The human body system, from hands and teeth to digestive juices, was designed to cope superbly with fruit and not meat, or even cereals. ....nothing fulfils our vitamin, mineral and toxin-cleansing water needs more effectively than fruit. The quicker and easier food is to digest, the better it is for our health. ....the typical digestion time for most fruits is 30 minutes, as opposed to 35 hours for red, fatty meat.... ".
35 hours?! Indeed. Not alot of people know that, as Mr Caine might say. It certainly surprised me. So, what are some of Sir Ran's top fruits? Perhaps No. 1, and the cyclist's favourite, it's the banana. Need I say more? Filling, packed with goodness and they come in their own little yellow jacket. A is for Apple - keep one handy. Oranges - always a firm favourite. Figs, raisins, dates to name but a few - the list goes on. In short, fruit is "the Daddy!".
Of course, a fit, active cyclist needs a little more than just fruit to get by on. Good quality protein for one. But, suffice to say, if your fruit intake currently consists of the odd apple or orange here and there, you should think seriously about remedying that as soon as possible.
Right, must dash, I think I can smell my sirloin steak burning.....
Until next time.
Yours
TPR
In the interests of my fellow cyclists' good health, I'm sure Sir Ranulph won't mind me quoting a little more information vis-a-vis fruit from my well thumbed copy of said book. Here goes:
"The human body system, from hands and teeth to digestive juices, was designed to cope superbly with fruit and not meat, or even cereals. ....nothing fulfils our vitamin, mineral and toxin-cleansing water needs more effectively than fruit. The quicker and easier food is to digest, the better it is for our health. ....the typical digestion time for most fruits is 30 minutes, as opposed to 35 hours for red, fatty meat.... ".
35 hours?! Indeed. Not alot of people know that, as Mr Caine might say. It certainly surprised me. So, what are some of Sir Ran's top fruits? Perhaps No. 1, and the cyclist's favourite, it's the banana. Need I say more? Filling, packed with goodness and they come in their own little yellow jacket. A is for Apple - keep one handy. Oranges - always a firm favourite. Figs, raisins, dates to name but a few - the list goes on. In short, fruit is "the Daddy!".
Of course, a fit, active cyclist needs a little more than just fruit to get by on. Good quality protein for one. But, suffice to say, if your fruit intake currently consists of the odd apple or orange here and there, you should think seriously about remedying that as soon as possible.
Right, must dash, I think I can smell my sirloin steak burning.....
Until next time.
Yours
TPR
Sunday 27 January 2008
Darkman
Hello again, people!
In the winter months I occasionally head out for a night ride on the mountain bike. I particularly like setting off as dusk is falling, as I decided to late this afternoon. The trail starts right outside my door and within a mile I'm on forest track. Where am I going? I'm not really sure! But, I know the tracks, so no worries. Within half an hour darkness closes in and my lights show the way ahead.
There's a cold wind blowing, but the skies are fairly clear - little danger of rain. With no light polution the stars are bright and numerous. I've decided to do a straight out and back ride. I come to a short, sharp climb and power up it. I'm feeling good and enjoy the exertion. A few more miles go by and soon enough I reach my furthest point. I dismount, switch my lights off and lay the bike down. The wind has dropped and I stand motionless, listening intently. Apart from the slight movement of the nearby trees in the breeze it is silent. The nearest farmhouse is about four miles away. Looking skywards, I try to identify a few constellations with my limited knowledge of the night sky. After five minutes or so I begin to contemplate heading back, but the stillness and "back of beyond" feel to the place makes me linger.
The chill of the night air eventually sparks me back to life and I turn for home. Having warmed back up during the first mile or so, I begin to up the tempo. The forest track starts to head downwards and my speed picks up. I click into the big gears and hammer it. The thought of a deer dashing out in front of me crosses my mind, but I dismiss it. I think they'll have heard and seen me coming some way back! Something flashes overhead and to the front. An owl, I think. There's plenty around. The last mile or so is all down hill, but soft and loose in places. I ease off a bit, not wanting to come a cropper in sight of the finish.
Back at the homestead safe and sound. That was a good one. A quick clean of my trusty steed, then whack the Shepherd's Pie in the oven (one I prepared earlier!). Shower and a couple of strong real ales by the coal fire while the foods a cookin'. Yes Siree, all's well with The Pale Rider tonight.
In the winter months I occasionally head out for a night ride on the mountain bike. I particularly like setting off as dusk is falling, as I decided to late this afternoon. The trail starts right outside my door and within a mile I'm on forest track. Where am I going? I'm not really sure! But, I know the tracks, so no worries. Within half an hour darkness closes in and my lights show the way ahead.
There's a cold wind blowing, but the skies are fairly clear - little danger of rain. With no light polution the stars are bright and numerous. I've decided to do a straight out and back ride. I come to a short, sharp climb and power up it. I'm feeling good and enjoy the exertion. A few more miles go by and soon enough I reach my furthest point. I dismount, switch my lights off and lay the bike down. The wind has dropped and I stand motionless, listening intently. Apart from the slight movement of the nearby trees in the breeze it is silent. The nearest farmhouse is about four miles away. Looking skywards, I try to identify a few constellations with my limited knowledge of the night sky. After five minutes or so I begin to contemplate heading back, but the stillness and "back of beyond" feel to the place makes me linger.
The chill of the night air eventually sparks me back to life and I turn for home. Having warmed back up during the first mile or so, I begin to up the tempo. The forest track starts to head downwards and my speed picks up. I click into the big gears and hammer it. The thought of a deer dashing out in front of me crosses my mind, but I dismiss it. I think they'll have heard and seen me coming some way back! Something flashes overhead and to the front. An owl, I think. There's plenty around. The last mile or so is all down hill, but soft and loose in places. I ease off a bit, not wanting to come a cropper in sight of the finish.
Back at the homestead safe and sound. That was a good one. A quick clean of my trusty steed, then whack the Shepherd's Pie in the oven (one I prepared earlier!). Shower and a couple of strong real ales by the coal fire while the foods a cookin'. Yes Siree, all's well with The Pale Rider tonight.
Friday 25 January 2008
Why Bother?
Wise words indeed from Master Yoda. Thanks for standing in little man.
I'm in philosophical mood this evening. But time is short, so this will be a very brief post I'm afraid.
All cyclists, myself included, sometimes say to themselves, "Why am I doing this?". These words might drift into the mind when suffering on the bike, perhaps during a race or when the Almighty makes it pour down just for a laugh near the end of a particularly gruelling ride. But such a thought might come on a beautiful sunny day when all's well. So, why are we doing this? There are lots of possible answers, but for many the main reasons are because they enjoy riding their bike and it keeps them fit. Why bother keeping fit?
Simply put, looking after your physical health is arguably the most important investment you can make. So, if it's some time since you made a "payment in", dust off the bike and get out there! And when you are.....
Shout "hello!" if you see me on the road or trail
I'm sure to give you a hearty hail
To ignore me would be such a shame
But, please, don't ask me my name
Yours
The Pale Rider
I'm in philosophical mood this evening. But time is short, so this will be a very brief post I'm afraid.
All cyclists, myself included, sometimes say to themselves, "Why am I doing this?". These words might drift into the mind when suffering on the bike, perhaps during a race or when the Almighty makes it pour down just for a laugh near the end of a particularly gruelling ride. But such a thought might come on a beautiful sunny day when all's well. So, why are we doing this? There are lots of possible answers, but for many the main reasons are because they enjoy riding their bike and it keeps them fit. Why bother keeping fit?
Simply put, looking after your physical health is arguably the most important investment you can make. So, if it's some time since you made a "payment in", dust off the bike and get out there! And when you are.....
Shout "hello!" if you see me on the road or trail
I'm sure to give you a hearty hail
To ignore me would be such a shame
But, please, don't ask me my name
Yours
The Pale Rider
Sunday 20 January 2008
"I Can't Climb"
The words "I can't climb" are often uttered by those cyclists who start going backwards when the road goes upwards. Nonsense. Everyone can climb. Obviously, some are far better than others, but if you have the will, you too can kill that hill.
What makes a good climber? Well, usually, the really good ones are very lightly built - in the 9 to 10 stone region. But, they pack alot of power! Lightweight, plus power equals fast hill climbing. So, the first question for those wishing to improve their climbing ability is, "Have I eaten all the pies?". If you're packing too much lard, lose it! Now, I'm not suggesting you try to make yourself as stick thin as some of the climbing specialists of the professional peloton (afterall, it's nice to be able to open a stiff lid on a jar of marmalade), but try eating a few less pasties and say "no" to that fifth pint of lager.
Next, and perhaps most importantly, in order to become a better climber on the bike you.....wait for it.....have to climb more! In my experience, those cyclists who say they can't climb have often simply tried, found it hard and given up. "Oh, I'm best on the flat", they sometimes say, which makes me chuckle. Yes, it's tough and it can hurt, but you will get better and stronger with practice and hard work.
"You must master the hill, Daniel San", as Mr Miyagi might say. If you find riding hills hurts, make it as easy as possible. Start tackling them in a very easy gear. Go slowly, take your time. Don't let the hill hurt you. As you become more confident and stronger, start riding up it in a slightly harder gear. Ride within your limits. If you have to and can afford it, invest in smaller gears. I recommend a compact chainset for tackling hilly roads, particularly very steep hills, by which I mean 1:6 or steeper. I ride a 34, 26 bottom gear, which enables me to handle the steepest hills with confidence. Less powerful riders may be better suited with a triple chain ring. You often see cyclists trying to climb hills with gears which they do not have the power to turn effectively. Do youself, particularly your knees, a favour and use gears in keeping with your ability.
"Rise with power". When you get out of the saddle on a climb to apply more power, make sure your extra effort doesn't go to waste - shift into a bigger gear. If staying seated, which you should try to do for most of the time, try siting back on the saddle to really engage the upper part of your quadriceps. Stay focused, as relaxed as possible and concentrate on maintaining a good cadence.
In the event of you really starting to suffer on a climb, bring to mind that well-known US Marine recruitment propaganda, "Pain is weakness leaving the body" - the laughter it induces will make you feel better!
Heed these words and the hill master you will. Listen not and slump to the side of the road in a ditch you must.
Master Yoda (standing in for the Pale Rider I am)
What makes a good climber? Well, usually, the really good ones are very lightly built - in the 9 to 10 stone region. But, they pack alot of power! Lightweight, plus power equals fast hill climbing. So, the first question for those wishing to improve their climbing ability is, "Have I eaten all the pies?". If you're packing too much lard, lose it! Now, I'm not suggesting you try to make yourself as stick thin as some of the climbing specialists of the professional peloton (afterall, it's nice to be able to open a stiff lid on a jar of marmalade), but try eating a few less pasties and say "no" to that fifth pint of lager.
Next, and perhaps most importantly, in order to become a better climber on the bike you.....wait for it.....have to climb more! In my experience, those cyclists who say they can't climb have often simply tried, found it hard and given up. "Oh, I'm best on the flat", they sometimes say, which makes me chuckle. Yes, it's tough and it can hurt, but you will get better and stronger with practice and hard work.
"You must master the hill, Daniel San", as Mr Miyagi might say. If you find riding hills hurts, make it as easy as possible. Start tackling them in a very easy gear. Go slowly, take your time. Don't let the hill hurt you. As you become more confident and stronger, start riding up it in a slightly harder gear. Ride within your limits. If you have to and can afford it, invest in smaller gears. I recommend a compact chainset for tackling hilly roads, particularly very steep hills, by which I mean 1:6 or steeper. I ride a 34, 26 bottom gear, which enables me to handle the steepest hills with confidence. Less powerful riders may be better suited with a triple chain ring. You often see cyclists trying to climb hills with gears which they do not have the power to turn effectively. Do youself, particularly your knees, a favour and use gears in keeping with your ability.
"Rise with power". When you get out of the saddle on a climb to apply more power, make sure your extra effort doesn't go to waste - shift into a bigger gear. If staying seated, which you should try to do for most of the time, try siting back on the saddle to really engage the upper part of your quadriceps. Stay focused, as relaxed as possible and concentrate on maintaining a good cadence.
In the event of you really starting to suffer on a climb, bring to mind that well-known US Marine recruitment propaganda, "Pain is weakness leaving the body" - the laughter it induces will make you feel better!
Heed these words and the hill master you will. Listen not and slump to the side of the road in a ditch you must.
Master Yoda (standing in for the Pale Rider I am)
Friday 11 January 2008
Ditch the Bike
Greetings!
As much as I love cycling, come winter I like to do other things to keep the fitness up and get "out there". One of these is hiking. Now before all you hardened cyclists scoff, heading for the hills and mountains on foot can provide you with a real workout! When I say hiking, I'm not talking about ambling along Ramblers Association stylee. No, the walking I have in mind is fast and furious (well, perhaps just mildly annoyed). 4 to 5mph up hill and down dale. Essentially, marching. And if you're feeling good, occasionally breaking into a trot; speed-marching. The former will get you fit, the latter very. If you've never tried walking up a hill or mountain as quickly as you can, give it a go. If you do it right, you should be sweating like a pig in a sauna by the time you reach the top. Sometimes I like to try going faster and faster the higher I go. Vigorous hiking provides a great cardiovascular workout and there are other benefits. Apart from the fantastic views you get to soak up (when the tops aren't in cloud!), there's no dirty bike to clean when you get back.
So, why not ditch the push iron a couple of times this winter, pack some waterproofs, enormous sandwiches, cake and a flask of coffee, and hit the hills!
"But what about getting the winter miles in on the bike?!", I hear the die-hard roadies cry. Sure "base miles" are important for cycling fitness, particularly for those who race. But you can have too much of a good thing - it could be you're just training your body to go slow! My tip: cut the mileage a bit and increase the tempo. 30 miles at a lively pace is worth more than 50 plodding and you get back to eat your lunch quicker! Or, as suggested, pop on your best yodeling trousers this Sunday, leave the bike at home and head for the hills. Do something different now and again - it's good for the mind, body and soul.
A quick cycling food tip before I say farewell for now: nuts and raisins. I often take a handful in tin foil with me on rides. I favour walnuts, but any will do really. Mixed with raisins they give a great energy boost should you find yourself flagging. I wouldn't try to eat them on the move though!
Respect in da House!
DJ Pale Rider
As much as I love cycling, come winter I like to do other things to keep the fitness up and get "out there". One of these is hiking. Now before all you hardened cyclists scoff, heading for the hills and mountains on foot can provide you with a real workout! When I say hiking, I'm not talking about ambling along Ramblers Association stylee. No, the walking I have in mind is fast and furious (well, perhaps just mildly annoyed). 4 to 5mph up hill and down dale. Essentially, marching. And if you're feeling good, occasionally breaking into a trot; speed-marching. The former will get you fit, the latter very. If you've never tried walking up a hill or mountain as quickly as you can, give it a go. If you do it right, you should be sweating like a pig in a sauna by the time you reach the top. Sometimes I like to try going faster and faster the higher I go. Vigorous hiking provides a great cardiovascular workout and there are other benefits. Apart from the fantastic views you get to soak up (when the tops aren't in cloud!), there's no dirty bike to clean when you get back.
So, why not ditch the push iron a couple of times this winter, pack some waterproofs, enormous sandwiches, cake and a flask of coffee, and hit the hills!
"But what about getting the winter miles in on the bike?!", I hear the die-hard roadies cry. Sure "base miles" are important for cycling fitness, particularly for those who race. But you can have too much of a good thing - it could be you're just training your body to go slow! My tip: cut the mileage a bit and increase the tempo. 30 miles at a lively pace is worth more than 50 plodding and you get back to eat your lunch quicker! Or, as suggested, pop on your best yodeling trousers this Sunday, leave the bike at home and head for the hills. Do something different now and again - it's good for the mind, body and soul.
A quick cycling food tip before I say farewell for now: nuts and raisins. I often take a handful in tin foil with me on rides. I favour walnuts, but any will do really. Mixed with raisins they give a great energy boost should you find yourself flagging. I wouldn't try to eat them on the move though!
Respect in da House!
DJ Pale Rider
Tuesday 8 January 2008
Going nowhere fast!
Hello again!
As I alluded to in my last posting, winter is a good time for hitting the turbo trainer ("TT") if you have one. For many the TT is an instrument of torture. But it needn't be that way. Think positive! My tip is to keep TT sessions short - 40 minutes maximum, but I rarely do longer than 30 minutes The longer you use it, the more likely you will get bored and fed up, which will mean an unproductive training session and you'll be less inclined to use the TT again.
Keep it simple. Get on, warm up for five minutes or so and slowly crank it up. I usually do what I feel like doing. If I'm feeling good, I'll hammer it, if not I'll take it steady. You're in control, not the TT! Maybe go hard for three of four mintutes, ease off for a bit and then go hard again. Try to make it as enjoyable/interesting as possible. You might want to use a heart rate monitor, which sometimes I do, but obviously you need to be using it effectively, otherwise it's a waste of time bothering. But, generally I don't use one - I just get on, pedal and make it up as I go along, much like many of my rides on and off road! If you find yourself really struggling to motivate yourself to get on your TT, spare a thought for a friend of mine who specialises in 24 hour mountain bike races. He sometimes does three hour TT sessions! But, this is a chap who's covered 240 off road miles in 24 hour races - clearly insane!!
Happy "stationary" pedalling!
The Pale Rider
As I alluded to in my last posting, winter is a good time for hitting the turbo trainer ("TT") if you have one. For many the TT is an instrument of torture. But it needn't be that way. Think positive! My tip is to keep TT sessions short - 40 minutes maximum, but I rarely do longer than 30 minutes The longer you use it, the more likely you will get bored and fed up, which will mean an unproductive training session and you'll be less inclined to use the TT again.
Keep it simple. Get on, warm up for five minutes or so and slowly crank it up. I usually do what I feel like doing. If I'm feeling good, I'll hammer it, if not I'll take it steady. You're in control, not the TT! Maybe go hard for three of four mintutes, ease off for a bit and then go hard again. Try to make it as enjoyable/interesting as possible. You might want to use a heart rate monitor, which sometimes I do, but obviously you need to be using it effectively, otherwise it's a waste of time bothering. But, generally I don't use one - I just get on, pedal and make it up as I go along, much like many of my rides on and off road! If you find yourself really struggling to motivate yourself to get on your TT, spare a thought for a friend of mine who specialises in 24 hour mountain bike races. He sometimes does three hour TT sessions! But, this is a chap who's covered 240 off road miles in 24 hour races - clearly insane!!
Happy "stationary" pedalling!
The Pale Rider
Saturday 5 January 2008
Beware the Ice!
New Year greetings to all!
It's cold out there at the moment folks and ice is lurking! Be careful! I suggest the turbo trainer might be the best option, but where's the fun in that!? A couple of friends of mine were brought to a complete halt recently whilst climbing a steep hill - they were ambushed by sheet ice and forced, with some hilarity, to crawl on their hands and knees to the side of the road! If only I'd been there to see it! But, seriously fellow bikers, these are dangerous times on little used country roads, particularly on higher ground. Do take care! And if in doubt, give it a miss - they'll be plenty of time for putting the miles in and mashing those pedals soon enough.
Winter training tip: Do some work on your core strength - http://sportsmedicine.about.com/od/abdominalcorestrength1/a/NewCore.htm
I'll leave you with some words from the sadly, long departed Mr Bruce Lee:
“If you always put a limit on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”
Yours
The Pale Rider
It's cold out there at the moment folks and ice is lurking! Be careful! I suggest the turbo trainer might be the best option, but where's the fun in that!? A couple of friends of mine were brought to a complete halt recently whilst climbing a steep hill - they were ambushed by sheet ice and forced, with some hilarity, to crawl on their hands and knees to the side of the road! If only I'd been there to see it! But, seriously fellow bikers, these are dangerous times on little used country roads, particularly on higher ground. Do take care! And if in doubt, give it a miss - they'll be plenty of time for putting the miles in and mashing those pedals soon enough.
Winter training tip: Do some work on your core strength - http://sportsmedicine.about.com/od/abdominalcorestrength1/a/NewCore.htm
I'll leave you with some words from the sadly, long departed Mr Bruce Lee:
“If you always put a limit on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”
Yours
The Pale Rider
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