Archive for the ‘Exercise’ Category

Sorry, I can’t tell you

31/07/2014

Sorry to be annoying but there are a few things I can’t tell you in this post – such as who, where and when. And I can’t show you any pictures. But I can tell you what.

Last week, having done a respectable few road miles including a surprising 20% climb, I caught the train.

Opposite me was a guy who looked about the same age and he had a well-appointed 29er. He told me where he’d ridden from that day and I suggested it was about 80 miles away.

He looked blank and said he hadn’t done the sums but yes, it had been off-road all the way. He was training.

He was a little disappointed with his training ride because he’d been trying to keep his average speed down to 7.3 mph but hadn’t got it below 7.8 mph.

Most of us train to cycle faster so what kind of training, I asked, involves trying to keep your average speed down?

Long distance, he said.

How long is long distance?  I asked.

400 miles, he said.

Off road, he said.

Non-stop, he mumbled.

Right, I said.

“Are you insane?” I thought, but didn’t utter.

Some time soon he’s going to spend 52 hours pedalling, while eating, drinking and sleeping, his way across 400 miles of rough tracks, up thousands of feet of ascents and down thousands of feet of descents. He’s going to do it because it’s not been done before and he likes a challenge. He might not succeed.

Either way, at some point soon, I’ll be able to tell you more, about who he is, where he was riding, when and how he got along.

Until then, I’m going to respect his modesty and his own, mistaken, belief that nobody would be interested in him.

But please, even though you don’t know much at all about his inhuman escapade, do wish him luck. That’s the least he deserves.

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Don’t tell the fat old man

02/07/2014
Screen shot 2014-07-02 at 14.50.42

That’s not me at the front and that’s not a fat old man behind.

It’s been a tough few weeks, trying to ride as much as possible in between work. It was made tougher by the appearance of a ‘fat old man’ on the track each morning, arriving earlier than me and leaving later. It got tougher still when I learned that he’s not fat and he’s younger than me.

Then he had the nerve on Monday to sit on my wheel for 20 minutes while I pushed the air aside as fast as I could. Afterwards, as I ‘warmed down’, he slid past and thanked me for providing shelter from the wind. Polite, yes, but somewhat galling. I could’ve done with some aerodynamic help myself, I thought.

The next day I got a copy of new research into just how beneficial wheelsucking can be. It contained the most dramatic figures I’ve yet seen. OK, they were obtained from experiments with dummies in a wind tunnel and shouldn’t be confused with the real world, but they blew me away.

Under ideal conditions, say the Australian researchers, a rider tucked in behind a leader can reduce their drag by 49%. That’s huge. I’m not saying we were in the ideal conditions on Monday morning but it did, then, seem even more unfair if the ‘thin young man’ might have almost halved his drag by tucking in behind me.

Mind you, the same research confirmed that by riding close to my rear wheel, he would also have smoothed my wake, reducing my own drag by a useful 5%. So maybe that’s why I did achieve my fastest average speed yet this year.

Whoosh! The truck pushes more air right in your way

Whoosh! The truck pushes more air right in your way

The scientists did some neat research into what happens to the aerodynamics when two cyclists are riding bit and bit, taking turns at the front. You know that feeling you get when a truck overtakes, of being shoved backwards by an invisible maw? Well, the same happens when a rider comes out of the slipstream and draws level with their mate. The drag on both riders increases.

Not that I’m going to tell any of this to the ‘thin young man’. Why should I help him any more? It’s about time he took his turn at the front.

For more info, see The effect of spatial position on the aerodynamic interactions between cyclists by Nathan Barry, John Sheridan, David Burton and Nicholas A.T. Brown

Better out than in?

27/01/2014

Is it more effective to train outdoors than in?

In 2003 a woman with Parkinson’s Disease was the stoker on the back of tandem. To keep the pace being set by the male captain, she had to pedal much faster than was easy for her during the ride across Iowa. The happy result was that the symptoms of her degenerative disease were lessened significantly.

Since then, repeated intense exercise has been considered a good way to mitigate the debilitating symptoms of Parkinson’s Disease.

One result is that patients have been encouraged to work out on stationary bikes in gyms. As many cyclists know, this experience just doesn’t compare to riding the open road. It lacks the movement, fresh air and engagement with the real world that is afforded by a real spin.

Now research has shown that intensive cycling hard out on the road could benefit a person with early Parkinson’s Disease more than the same level of exercise on a gym bike.

Why is this?

“If person’s living with Parkinson’s were to be free to ride safely on a recliner bike or tandem bike, the external cues of other people on the bike trail and wildlife may do more for the person and their disease than riding on a stationary bike at home,” says Megan Joanna Avilla, in her Masters thesis, Acute effect of intense exercise on rhythmic gait in persons living with early Parkinson’s Disease.

She may be right. The experience of changing scenery, moving air, seeing people and sensing the environment might enhance the physiological effects of exercise.

If Megan Joanna Avilla’s thesis is correct, does it mean that all outdoor training for any cyclist is more effective than exactly the same exertion on rollers indoors? Do our bodies get fitter by riding through the open air than within four walls?

The implication for all cyclists, including those without Parkinson’s Disease, is that working out could be better than working in.

How much better? Has this been tested? If not, I volunteer (weather permitting).

training ride

Better out?

gym bike

Than in?