Tag: how to

  • Activities that Help with Mountain Biking

    Activities that Help with Mountain Biking

    Every year I tell myself I will continue to ride through winter to maintain my bike fitness. Every year I find an excuse not to. This year I took up running which has given me a big boost out of winter. See How to Run for Bike Fitness for more information on this. Mountain Biking does seem to need its own type of fitness. The best way to achieve this fitness is absolutely by riding more often and pushing yourself. In reality there are times when it is difficult to get out and ride. For this reason I thought I would put together a list of Activities that Help with Mountain Biking. These are the things I personally find, make me better on my bike.

    Being that time of year when everybody is in a similar position and wanting to get back out riding more, I thought it would be good to write down the things I find help me. Let’s get over that downtime and off season with a boost into the season ahead.

    Running

    As mentioned in the opening section because it is a big one, there are so many aspects that translate. Any type of running is good but I like trail runs. It’s rare in mountain biking that you will be riding smooth, flat ground. For this reason I like to run on the slippery slopes. Constant pace is not as important as constant effort and this helps with flow.

    Activities that Help with Mountain Biking - Running
    Running

    Running definitely helps with aerobic fitness and this is important. In addition is the breathing control learned from running. In other words, I personally find allowing your breathing to dictate your pace rather than trying to match breathing to pace, allows you to keep pushing for longer. This is a great skill to learn if you haven’t already. Breathing should be deep and slow and never to the point of hyperventilating. When you breath shallow and hard it feels as if you’re able to give more effort but this is not true. On the whole your breathing should follow a sustainable rhythm. In essence, slow down and build stamina and fitness and speed will follow.

    There are different types of run which help with different things. Normally I run around 3 miles, currently I can do this without having a level of pain that impacts on my riding. Sometimes I like to push it and do 10+ miles, I definitely need time to recover but I feel these runs are the ones I benefit most from.

    Spinning

    Recently I took up spinning. This is the indoor activity I can make myself do when the weather is bad, I can’t be bothered cleaning mud off things, there is nothing on Red Bull TV. Although I love relaxing on an evening and not doing a lot, I have watched everything worth watching because of lockdown. I was getting bored on evenings and as a result, decided to fill my time with spinning classes whenever possible.

    Activities that Help with Mountain Biking - Spinning
    Spinning

    Being completely honest, I thought with years of mountain biking under my belt I could walk in and smash it. This was absolutely not the case. Mountain biking does not help with spinning but spinning does help with mountain biking. Being conditioned to pedal full suspension means I have a weird cadence. Without realising I compensate for pedal bob in my strokes. Being up and out the saddle, in different positions works muscles in different ways. In either case it does help my riding. To summarise the benefits, it helps me power through climbs and sprints without as much pain.

    Try spinning with an open mind. It is not easy. Mountain biking does not help you be good at this. Give it a few classes at maximum effort and you will feel the benefits. My local Gym does pay as you go classes, meaning I can walk to somewhere that I don’t need to sign up for a year.

    Walking

    Never underestimate the power of a good walk. I find a walk can help loosen off muscles, keep you more mobile and help recovery. You don’t have to go for miles on end but a quick half hour gentle walk with the dog usually helps.

    Activities that Help with Mountain Biking - Walking
    Walking

    It is also nice to get fresh air, exercise and not over exert yourself from time to time. Even better as you’re moving more slowly you tend to pick out new trails created by the trail fairies and can take the time to track walk some trails and pick new lines. As you are a mountain biker I probably don’t need to tell you to be mindful of other riders trying to beat Strava times and get out of their way. Also, you can take your GoPro and use it to get some great photos of things you don’t normally stop to appreciate because you are moving too fast.

    Yoga

    Yoga has many benefits. Probably too many to cover in a paragraph or two. In this context it will help with core strength and balance. In addition it helps to undo some of the damage and pain caused from riding your bike. By stretching out and following the sun salutation you can definitely ease out muscle pain in areas that mountain biking seems to aggravate. In particular, your spine.

    Activities that Help with Mountain Biking - Yoga
    Yoga

    Constantly leaning forwards in that pedalling position and twisting intensely, definitely takes it’s toll. Rather than reaching straight for the painkillers, take 10 minutes to go through the sun salutation. I always find the pain and stiffness goes away a lot faster than painkillers can take effect. Moving forwards I know I need to find time to fit a round of this into the start or end of my day as spending long hours sitting at a desk is also bad. This routine will help to make you more flexible, build core strength and in addition, relieve pain. The list of ailments I have cured with yoga is always growing. I have fixed headaches, pain anywhere down my back, in my shoulders, hips, legs and all from this one simple routine. Learning this will save a fortune on Ibuprofen and Paracetamol !

    Cycling

    Although I don’t do any road cycling personally, I do understand that it translates over to mountain biking well. I have tried it in the past, I don’t like the feeling that someone is likely to injure or kill me when not paying attention driving. In my head it is much better to do it on my own terms going head first into a tree.

    Activities that Help with Mountain Biking - Cycling
    Cycling

    Like spinning, cycling is a different body position and slightly different variation of the same motion. It is probably cheaper to buy a bike trainer and cheap road bike/racer to cycle indoors rather than a spare wheel, tyre and cassette for your mountain bike. In addition my boost axle doesn’t fit in a trainer and I don’t want to clamp my carbon frame into one. Riding on a trainer in front of the TV during winter is a good way to boost fitness and get the miles in.

    Mountain Biking helps with Mountain Biking !

    Last but not least, the ultimate way to get better at mountain biking. More rides, more often, more distance. Not every ride has to be long, hard and fast. A short, half hour gentle ride is still a ride and it all helps. An obvious one in the list of activities that help with mountain biking.

    Be more strategic with your rides and try to get something out of them. Small goals can be great motivation whether it be beating your PB on a Strava section or a whole ride, or even challenging a friend’s PB. You can just challenge yourself to riding past a landmark on a big hill without getting off and pushing. If you manage your goal, that’s awesome, now beat it. If you didn’t get out and try again. This type of motivation can really help you set aside time for rides and get more enjoyment. Even just getting through X miles without putting a foot down or stopping for a rest is an achievement.

    Mountain Biking
    Mountain Biking

    As I said in the opening paragraph, Mountain Biking does seem to require its own type of fitness. Other activities can benefit greatly and feed into your level of “bike fit” but getting out on your bike is how you put it all together.

    A Summary of Activities that Help with Mountain Biking

    If you want to be good at mountain biking, there is no substitute for getting out and riding trails. In the UK, weather isn’t always on your side so sometimes it’s good to have an indoor replacement or a way of getting the exercise without having to clean everything. Furthermore it is nice to mix it up from time to time and do something different. If that activity can help with your riding, all the more reason to do it.

    Personally, I feel the off season is where all the work I did last season is undone and struggle to find motivation to ride knowing I will be rubbish again. In addition anything I can do to ease the pain of those first few rides is more than worth the effort. Building back up to full strength and better in a shorter time means I can enjoy my rides more.

    As time goes on I may add to this list.

    Finally, If you found this blog informative, helpful, inspiring and want to support me, You can buy sustainable clothing for a range of activities in my online shop. You can also follow me on Instagram or sign up to my mailing list. I’m even on Facebook and YouTube too !

  • Can Bike Cleaner Clean Shoes ?

    Can Bike Cleaner Clean Shoes ?

    Riding mountain bike in the UK often means you will get plastered in mud for at least 11 months of the year. It isn’t good to put your bike shoes in the washing machine constantly. What are the consequences of giving them a heavy dose of bike cleaner and a quick rinse ? Can Bike Cleaner Clean Shoes ?

    For the purpose of this test I used my favourite bike cleaner. Peaty’s Loam Foam. Not only is this stuff great because it’s super effective and reduces bike cleaning effort. It is also eco friendly. The spray bottle is a great design. You can pick up a cheap concentrate refill to keep topping it up too. I’ve tried a few other bike cleaners but because of all the boxes this one ticks, it is my current favourite.

    Peaty’s Loam Foam – Matches my Bike !

    After a quick rinse with the hose pipe followed by a quick covering with loam foam to get the stubborn dirt. I like to leave the foam to dwell for a while. Finally followed by a good blast with the hose to remove the remainder.

    Getting my shoes dirty.

    Firstly I had a good ride, got my shoes loaded up with mud. As per usual. I strongly believe with mountain biking that if you don’t come home covered, you aren’t doing it right.

    Can Bike Cleaner Clean Shoes - my muddy shoes !
    Shoes prepared for cleaning

    The Wash Cycle

    Secondly, I gave my shoes a good coating of Peaty’s finest product. Then I gave it a few minutes to do its thing, soak in, loosen that mud.

    Can Bike Cleaner Clean Shoes - Foaming Action
    Foaming Action

    The Revealing Rinse

    Finally, I turned the hose back on my shoes and gave them a good rinsing to wash away that biodegradable foam and the mud with it. Look at that effortless finish. Saved water, detergent and the washing machine by throwing my shoes in it.

    Can Bike Cleaner Clean Shoes - Amazingly well it turns out !
    Good as new !

    I won’t lie, cleaning my bike shoes is probably the last thing on my mind after every ride. They quite often get left plastered because its only going to happen again. However, this is probably the cleanest they have been since new and it took me 2 minutes whilst cleaning the bike anyway.

    So Can Bike Cleaner Clean Bike Shoes ?

    100% Yes. Is it a good Idea and will it damage your shoes ? I’ve no idea. I could probably do with a new pair anyway as these have had years of use. I wonder what else I can clean with this miracle stuff. Next time I will try doing the laundry with it !

    As usual, If you found this useful, informative and possibly the answer to a question you never asked, please support by visiting my shop. If you tried this out and found it works miracles, drop me a comment. If your shoes dissolved, I take no responsibility. For updates and news check my Instagram.

  • Benefits of a Morning Run

    Benefits of a Morning Run

    I don’t always leap out of bed at 5am with enthusiasm. Definitely not always enthusiasm for running. However, sometimes when I wake at an unsociable hour, I like to get hydrated and cash in on the benefits of a morning run !

    A timelapse of the sun rising from one of my early awakenings !

    Are you a morning person ?

    Confidently, I can declare, I am not a morning person. Furthermore I’m probably not an evening/night person either. My peak arrives in the middle of the day I would say. If you are a morning person you should absolutely have no trouble running early on a morning. Those who are inclined not to love mornings similar to myself, will probably gain even more benefits from a morning run !

    Battling with my busy schedule to find time to run mid day often means I miss runs. With all the best intentions it can be too easy to play the “too tired” card on an evening and miss out again. This is where dragging myself out of bed, going straight for a drink, then a run comes in to play. It does not matter how far, how fast, how long. The aim is to have achieved something before breakfast. Furthermore, these are the days where I find I can accomplish most.

    Common sense would indicate a morning run will make you tired, however this is absolutely not the case. Consequently, running on a morning gives you a boost into the day. I always feel more energised after a run than before.

    What are the benefits ?

    Most importantly, the benefits of a morning run, to me are:

    • Firstly, an achievement before breakfast. Already 1 step ahead and nobody can take that away !
    • Waking up much more quickly.
    • Feeling ready to take on the world.
    • Increased energy levels to start the day.
    • Already burned some calories.
    • The paths/trails are all yours. Nobody else is in your way.
    • It’s cooler in summer
    • Improved mental health (According to NIMH)
    • Better sleep quality.
    • Helps to manage blood pressure.
    • Reduced stress

    Firstly, we all get frustrated at times on a weekend when everybody else is using our paths. You’re going for that PR on Strava and a group of people is in your way. Maybe next week. At 6am they are definitely still in bed. Secondly, in summer its hard to run in the heat of the day however if you’re up before the sun gets hot it is refreshing.

    Additionally, starting the day by putting yourself first is great for your mental health. Coupled with lowering blood pressure this is a great thing to do for your own wellbeing. Prioritising yourself and starting the day in a positive way can put you on your A game for the rest of the day. In essence you have already achieved something positive and you’re one step ahead. Follow on with a relaxing walk in your lunch break and keep the momentum going.

    Benefits of a Morning Run
    Benefits of a Morning Run
    Benefits of a Morning Run
    Benefits of a Morning Run

    An even greater benefit if you run through scenic places is seeing amazing sunrises. Take a camera or your phone and get an awesome picture that most people haven’t got motivated enough to witness.

    To conclude why I run on a morning

    I run on a morning because it helps me start the day. The likelihood of something preventing my run is lessened. Before breakfast I have burned calories, improved my mental state, already achieved.

    My run has happened. It was relaxing, quiet and focused.

    I don’t usually run with headphones in as I like to find space for my thoughts. However the world is quieter early on a morning and I find more focus. Essentially there is less happening in my head because less has happened today.

    If you love a mindful run on a morning, make a statement and do it in one of my Yoga Bear t-shirts !

    I hope you found this insightful and motivational. Get up early and get out running !