Fat Lad At The Back

  • What is Zwift?

    As the nights are drawing in, soon it will be winter, it may be time for some of the FLAB community to dig out their old turbo trainer, put on a video on their laptop and pedal like there is no tomorrow for an hour or until their legs say no!

    However there is another way to wile away the hours on a turbo trainer… Zwift!

    Zwift is a turbo trainer multi-player online game that enables you to link your computer/iPad/iPhone to your turbo trainer, Allowing you to virtually ride with 1000’s of other riders across the world in a virtual cycling nirvana, free from traffic and headwinds.

    There are three virtual worlds to choose from Watpoia, London and Richmond. There are an array of routes, workouts and organised races to take part in or just ride round on your own workout. When you have finished, your ride can be uploaded to Strava.

    What do I need to play Zwift

    Obviously you need a bike, a turbo trainer, and a computer* /laptop/iPad/ iPhone. If you want an immersive gameplay, are going to be using Zwift regularly, and can afford it, then a smart turbo trainer such as the Wahoo Kickr or the Tacx Neo Smart would be a good investment.

    These turbo trainers generally have a direct drive design, with a built-in power meter and variable resistance. These turbo trainers will measure your power output, then send this data to Zwift to power your online avatar.

    The variable resistance on these turbo trainers will also allow you to feel as if you’re actually riding in the online world, so when you are going uphill on-screen the resistance will increase, and when you are going downhill it will decrease.

    However you dont need a smart turbo trainer - any turbo trainer can be set up to use Zwift. All you need is a speed sensor / cadence sensor, and a ANT+ USB dongle for your computer. Data from the sensors is then sent to your computer and transferred into the game.

    Your also going to need a couple of water bottles, a towel, a fan and a rubber matt to put under your turbo trainer­ (although Halfords do workshop flooring for £10 which locks together and is perfect).

    Zwift isn’t free but they do offer a 7-day free trial, and after that if you like it, it’s £8 a month.

    Setting up Zwift

    Once you have got all your equipment, you’re ready to set up Zwift, firstly download and install the Zwift application to your chosen device. You are then prompted to set up an account, and give details such as your gender, height, and weight (its best to honest, as this will reflect how you are progressing through your training and plus this information isn’t displayed to anyone other than you). This data will be used to create your Zwift character and to give an accurate measurement of your speed in the game.

    Picture1

    Its all about the bike…

    In Zwift your character is completely customisable, including changing skin tone, hair colour, and also what Jerseys you wear. When you first start out you get a basic bike with basic wheels, but after every km you get 20 experience points which go towards unlocking upgrades, for example, Zipp 808 firecrest wheelset, or a Canyon Aeroroad, s-works Tarmac, etc. The more you ride the quicker you will get upgrades!

    picture2

    There are three different worlds to ride in: Watopia, London and Richmond:

    picture3

    Watopia is by far the biggest map and has everything, from serious alpine style climbing to flat routes for time trial, racing or a social ride, and lots more in between, including the Volcano, with its own lap counter.

    There are also live Zwift segments including a sprint and two king of the mountains each giving live results and also awarding a temporary winners virtual jersey (green for sprint and poker dot for king of the mountains).

    picture4

    The London map uses the route of the Prudential RideLondon Classique Course and the Richmond course is a copy of the UCI 2016 World road race championship course.

    Let’s ride

    Once you have finished setting up its time to ride, first select a course ( if your on Watopia I would recommend the Flat route it has a bit of everything but nothing to extreme a full lap is about 10km), next click ride now, and you will appear on the virtual world, just start pedalling, remember you don’t need to brake on the downhill (although to be honest I did on my first attempt), cornering is also a bit weird when you first start out, as you think you will fall off!

    So now your up and running, explore the various routes and extensive workout plans, or take part in a social ride. If your on a smart turbo trainer, your going to notice the hills, it does get harder on the inclines, you also see that when you get near another rider, it gets easier, this is virtual drafting, and works exactly the same way as it does in the real world. The start of sprints and hill climbs are marked on the road as a solid white line and finish under a banner arch green for sprints and blue for climbs.

    picture5 picture6

     

  • Beginners guide to using clipless pedals

    Confused why Clipless Pedals are called “clipless”, when you clip into them?  Well, here’s why:

    In the days of Merckx, Coppi and Anquetil, straps and toe-clips were common place among the pro-peleton until LOOK, who manufactured ski-boots at the time, decided to introduce the same technology into cycling shoes. 

    The “clips” were replaced by “cleats” and the new “clipless” pedals were born!

    Here's our Top Tips for switching to clipless pedals

    1: USE MTB SHOES and MTB/SPD pedals, set them on the loosest settings by adjusting the +/- screws on the pedal and fit your shoes with multi release cleats.

     2: PRACTICE with your bike set up on a turbo or if you don’t have one, lean up against a wall or hold on to some one’s shoulder so you can and get used to the motion of unclipping.

     3: BRAKE=UNCLIP

    Every time you brake unclip the foot that you would usually put on the ground first when you stop, after a while this will become a habit like when you’re in your car and suddenly break your foot automatically moves to the clutch.

    Beginners guide 

    Switching to clipless pedals maybe the easiest upgrade you can make to your riding yet a lot of new riders are terrified at the thought of being locked into the pedals. and this confounded with stories about cyclists forgetting to unclip and falling off at traffic lights maybe further be adding to your reluctance to change to clipless.  Don’t be scared to make the change,It really is easy and you’ll get used to it no time with a little practice and you'll be so amazed at the difference it'll make to your riding.

     

    pedal graphic

    There are many types of pedals, shoes brands etc. to choose from but we will keep this guide very simple and look at the two main types of shoes and pedals, Road and MTB.

     

    SPD/SL commonly known as the road shoe. (A+B IN PHOTO)

    They have three bolts and cleats that sit on the outside of the shoe.

    Road shoes are said to have stiffer soles and therefore offer a better power transfer for optimal performance.

    DISADVANTAGES

    roadYou can only clip in on one side of the pedal so they can be a lot trickier to get used to. 

    They are extremely difficult to walk in as the smooth sole makes them slippery and with the cleats sitting on the outside of the shoe you end up walking like a duck! The cleats also wear down very quickly if you do walk in them although cleat covers are available.

     

    So if you have to occasionally walk up a hill or are using them to commute to work and have a long walk between your bike shed and your office this is worth bearing in mind.

    SPD/MTB (C+D IN PHOTO)

    They have two bolt cleats that sit recessed into the sole of the shoe.Many MTB shoes are now identical to their road shoe counter parts in looks and offer the same stiff sole found on road shoes with the only difference being the recessed cleat.

    mtbvsroad

    The white shoe on the left is a road shoe and the red one is a MTB shoe.

    spd multi release graphic

     

    Standard SPD cleats only release when you twist your foot outwards but shimano also make a multi release SPD cleat which will release in other directions making it easier to unclip especially when you’re feeling a bit apprehensive and get in a bit of a panic when you’re desperately trying to unclip your foot.

    multi release SPD

     

     

    The MULTI release cleats are SM-SH56 and can also be identified by the M engraved on it.

     

     

    Using SPD’s also gives you the advantage of being able to clip into both sides of the pedals       (D IN PHOTO ABOVE)

    Unlike road shoes you don’t have to faff trying to get your pedal the right way around and if you need an extra bit of reassurance or do a lot of start stopping on your commute you can have pedals with a platform on one side and cleat on the other   (PHOTO C ABOVE)

    Which gives you the option of only riding with one foot clipped in which can provide an extra bit of confidence.

    Finally whatever shoes and pedals you choose when you buy shoes take into consideration that  your feet will swell up a bit when you ride in the warmer months and you will need a bit of space in the winter for thicker socks so it's advisable to go up at least one size to avoid foot pain whilst riding.

     

     

  • MEET RHE FLAMBASSADORS 2017: Rafe Aldridge

    rafeNAME:   Rafe Aldridge

    WHERE WILL YOU BE ORGANISING SOCIAL RIDES?

    FLAB social rides Swindon

    WHY DID YOU APPLY TO BE A FLAMBASSADOR?

    Cycling is something that pretty much anyone can partake in and get a lot out of, whatever their size/fitness/age/health. I want to help spread that message and get people on bikes.

    FAVOURITE CAKE AT THE TEA STOP?  Chocolate

    WHO IS YOUR DREAM CYCLING BUDDY?

    Hmm, that's really difficult. I think I'll go with... Anyone that's genuine and wants to give more than they take.

    BEST TIP OR PIECE OF CYCLING ADVICE?

    Cycling is fundamentally very very simple - you just need a bike (any bike) and a bit of time. Everything else is just an ambition, a luxury or, worst of all, marketing b*******. The best bike in the world is the one you're riding. The best ride in the world is the one you're currently doing. Don't get so fixated by being thinner, faster, going further or having the latest "must-have" that you forget to enjoy what's available to you right now.

     

     

     

  • MEET THE FLAMBASSADORS 2017: Charlotte Gore

    charlotte.

    NAME: Charlotte Gore

    WHERE WILL YOU BE ORGANISING SOCIAL RIDES?

    FLAB social rides SE London

    WHY DID YOU APPLY TO BE A FLAMBASSADOR?

    I love cycling, I love getting more people into cycling. I was so impressed with the positive spirit of FLAB on the sportive this year it seems like a great organisation to get more people on bikes in a friendly and happy environment. The thing that made it different to any sportive I've done before is that we had FLambassadors out with us, talking us through the ride. It felt more like a community of riders than a sportive.

    FAVOURITE CAKE AT THE TEA STOP?

    Coffee and walnut. Controversial, I know.

    WHO IS YOUR DREAM CYCLING BUDDY?

    This will sound very trite but it's true, my dream cycling buddy is my best friend Nicole who started me on my cycling journey. We talk about everything while out on our bikes, she's normally waiting for me at the top of the hill cheering me on (which can be a bit embarrassing actually) and she carries enough sweets to supply a small army.

    BEST TIP OR PIECE OF CYCLING ADVICE?Nothing can prepare you for a big ride like regularly going out on your bike. If you don't have long to be out do a short series of sprints on the bike over the course of the ride, it will improve your speed as much as a longer ride at a slower pace.

  • MEET THE FLAMBASSADORS 2017: Martin Sheldon-Batt

    martinNAME:        Martin Sheldon-Batt

    WHERE WILL YOU BE ORGANISING SOCIAL RIDES?

    Norwich area

    FLAB social rides Norwich

    WHY DID YOU APPLY TO BE A FLAMBASSADOR?

    To help give something back to FLAB as the amazing kit helped my confidence as it fitted! And hopefully help others who may feel out of place in a club run.

    FAVOURITE CAKE AT THE TEA STOP?

    Either a good old bakewell or coffee and walnut (can’t have too much coffee)

    WHO IS YOUR DREAM CYCLING BUDDY?

    Would have to be G (Geraint Thomas) seems like someone you could have a laugh with (and with on a few climbs)

    BEST TIP OR PIECE OF CYCLING ADVICE?

    When you first go out with clipless expect to fall over once at least, as you'll forget you’re clipped in.

     

  • MEET THE FLAMBASSADORS 2017: Kris Baldy

    kris

    NAME:  Kris Baldy

    WHERE WILL YOU BE ORGANISING SOCIAL RIDES?

    I am based in Trowbridge, Wiltshire so I will run rides primarily from there but if demands dictate am willing to organise rides in surrounding towns. FLAB social rides Wiltshire

    WHY DID YOU APPLY TO BE A FLAMBASSADOR?

    Exercise should be an important part of everyone's routine and let's face it the more calories you burn the more you can consume! FLAB embraces that concept and encourages the less stereotypical person to squeeze into Lycra and ride. Personally it was the only brand I could fit into when I started cycling and now it is my brand of choice because of the quality and ethos behind it! I want to get more people out on their bikes and building a supportive social network that helps people get and stay healthy!

    FAVOURITE CAKE AT THE TEA STOP?

    I think if I was pushed I'd go carrot cake! Counts as one of my five a day so it's win win!

    WHO IS YOUR DREAM CYCLING BUDDY?

    I should probably start by saying my current cycling buddies are an absolute dream but if I could chose one person it'd have to be Boris Johnson and he'd have to be on a Boris bike!

    BEST TIP OR PIECE OF CYCLING ADVICE?

    Measure the success of your rides on the people you meet and the quality of coffee and cake, not the speed or distance you achieve! Oh and if you are going to fall over while clipped in it is essential you shout "TIMBER!".

     

  • MEET THE FLAMBASSADORS 2017: Ali Kocho-Williams

    NAME: Ali Kocho-Williamsali

    WHERE WILL YOU BE ORGANISING SOCIAL RIDES?

    Pembrokeshire  FLAB social rides Pembrokshire

    WHY DID YOU APPLY TO BE A FLAMBASSADOR? I love the FLAB ethos, and it matches me as a rider. I want to be able to share and socialise with others.

    FAVOURITE CAKE AT THE TEA STOP? 

    Rocky Road. Seems appropriate....

    WHO IS YOUR DREAM CYCLING BUDDY? 

    Anyone I can laugh with in the rain.

    BEST TIP OR PIECE OF CYCLING ADVICE? 

    Learn to draft in a group - if you can get out of the wind for some of the time, it's less hard work. You do have to do your time in the wind.

     

     

  • MEET THE FLAMBASSADORS 2017: Dave Bickel

    DaveNAME:  David Bickel

    WHERE WILL YOU BE ORGANISING SOCIAL RIDES?

    Organising rides in the South Norfolk Area, mainly in Attleborough, Watton, Wymondhom, groups include Sliming world, or Hippo Hideout as it is secretly known as, Velo Watton have a group of riders who appreciate guidance, support and encouragement and I have been asked to mentor that group.  FLAB social rides Norwich

    WHY DID YOU APPLY TO BE A FLAMBASSADOR?

    Like the tiddly winkers from Blackadder, I’m one of the original Norfolk fat Lads who was at the back!!!  Looking to give something back to cycling, I was helped a lot in the dark days and feel that FLAB gives me an opportunity to give something back and help those who may not have the confidence to get out on a bike and enjoy the benefits it offers.

    FAVOURITE CAKE AT THE TEA STOP?

    Millionaires shortbread – one small slice is enough to satisfy this big lad for another 50 miles!!!!

    WHO IS YOUR DREAM CYCLING BUDDY?

    Already have them – my short haired general, she has supported, drafted me, pulled me along for many a mile.

    BEST TIP OR PIECE OF CYCLING ADVICE?

    No matter how slow or fast you’re riding, you’re doing more than most people. Cycling really does save lives.However the best advice is drink, eat throughout your ride – not when your thirsty or hungry otherwise you will suffer!!!

  • MEET THE FLAMBASSADORS 2017: Lucy Cronin

    Picture by Simon Wilkinson/SWpix.com - 07/05/2017 - Cycling Fat Lad at the Back Sportive - Ilkley - leisure cycling

    NAME:  Lucy Cronin

    WHERE WILL YOU BE ORGANISING SOCIAL RIDES?

    I will be organising rides in the Bury area of Greater Manchester FLAB social rides Manchester

    WHY DID YOU APPLY TO BE A FLAMBASSADOR? 

    I applied to be a FLambassador as I like the humour in the brand. Its akin to my own thinking. Being overweight is often a taboo subject espeicially in cycling. It doesn't need to make people feel excluded and FLAB makes cycling accessible to all.

    FAVOURITE CAKE AT THE TEA STOP?

    Our local cycling cafe in Edenfield over the Lancashire border does a mean shortbread cookie.

    WHO IS YOUR DREAM CYCLING BUDDY?

    My partner who doesn't yet cycle! He is resisting!

    BEST TIP OR PIECE OF CYCLING ADVICE?

    Join a local cycling beginners group or club. Its an extremely sociable sport and you will make lots of new friends.

     

  • Get your pants off!


    PAnts off Header
    We won’t beat around the bush, if you’re still wearing pants under your padded cycling shorts you need to STOP! Whilst the thought of going pant-less might seem a bit audacious, the pads in your cycling shorts are specially designed to be worn next to your skin.

    If you do wear under garments they will more likely end up collecting sweat, turning your knicker elastic into dental floss and preventing the technical fabrics of your shorts from working properly and wicking away moisture from your skin.

    Back in the day before high tech fabrics were around, pads in cycling shorts were made from chamois leather, yes just like the one you use to clean your car with and you know how it goes as stiff as a board when it’s left to dry? Well it’s little wonder that ‘CHAMOIS’ cream was introduced to help keep the pad supple and help prevent chaffing. Thankfully we know have high density technical foam pads to keep us comfy but they are often still referred to as chamois.

    Today’s chamois creams are formulated to help reduce friction, chaffing, skin irritation and some have anti-bacterial properties. Cream can be applied directly on to the skin and /or pad before a ride but take heed, avoid intimate areas or riding a bike will be the last thing on your mind. There are many brands of chamois cream on the market and it’s trial and error as to which one suits you best. If you have very sensitive skin, we can recommend Assos which is formulated to have a cooling effect and also provides a lovely pre-ride tingle! Some creams have been formulated specifically for women, such as Hoo Ha Ride Glide which has a slightly thinner formulation so it’s good to decant into a small bottle for long day, ‘mid ride’ application!Pants off 10

    For many, chamois cream is an essential prevention of soreness during the hotter weather, when (without going into too much detail), it can get especially warm and sweaty in the undercarriage area.

    These creams won’t help with aches and pains in your sit bones from your saddle but a good fitting pair of quality padded shorts, chamois cream and absolutely NO pants will certainly help to keep your nether regions feeling peachy.

31-40 of 95