Na’ then Lads and Lasses!
Now that our New Years resolutions have well and truly fallen by the way side, it's time to rethink this annual assault on our mental health!
Let's be real – resolutions have a knack for leaving us feeling disappointed and guilty. They've got us chasing after a specific body size like it's the only thing that will bring us happiness. But what if we swapped out these rigid resolutions for a lifestyle that screams joy, health and self-love?
Here's our alternative approach to NY resolutions:
Focus on Muscle Might, Not Scale Numbers:
Instead of obsessing over shedding pounds, what about celebrating the powerhouse within us. Conquering hills, conquering distances – that's our strength shining through. It doesn’t matter how far you go or how fast you go, just GO!
Zen on Two Wheels:
Cycling isn't just about the leg power; it's mindful movement. Feel the wind in your hair, sync up with your breath, and soak in the scenery. It's exercise with built in zen, minus the weight-loss pressure.
Intentions Over Resolutions:
Say goodbye to resolutions and hello to intentions. Make it all about self-care, exploration, and joy. New trails, cycling communities, and heaps of self-compassion – that's the name of the game.
Cheers to Victories Beyond the Scale:
Forget the scale's. Revel in non-scale victories – stamina upgrades, energy boosts and that swagger gained from owning your cycling prowess.
Hug the Inclusivity:
The FLAB cycling community is a rainbow of shapes and sizes, so let's roll out the welcome mat for cyclists of every size and shape and celebrate inclusivity.
In the grand scheme of things, cycling is all about the journey, not the final destination (unless you’re cycling to the best cake shop in the world, then it just might be about the destination).
But seriously it's about the banter, the laughs, the scenery and the sheer joy of the ride. So, let's usher in the new year with open arms, a new attitude of self-love and an unabashed thrill for the glorious journey on two wheels.
May the wind be ever at your back and the road ahead filled with the promise of more epic cycling escapades! 🚴♀️🎉
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New Year, New You? Post it Note yourself to a happier 2024.
As we dive headfirst into 2024, a sea of new opportunities and the promise of a clean slate, let's not forget the annual body revolution that comes with it. Urging us to hit the gym and embrace juicing like no tomorrow!
Well this year we're asking you to change something about your body, but fear not, it's not about shedding pounds or sculpting abs. We're talking about a radical concept called self-love!
In 2024, let's make peace with the bodies we have - and how can we do that? Well because we're old souls in a tech-savvy world, we're suggesting the classic post-it note method.
Print out our love-your-body quotes, slap 'em on your mirror, and let the good vibes roll.
Bonus points if you add your own affirmations on post-it notes – DIY style! And if you do get all creative with your own ideas, don't keep them for yourself, send us some photos or else, in fact send us your photos anyway.
And why are we hopping on this body positivity bandwagon? Well, we're long-time supporters of getting all bodies on bikes, and we believe it's time to pedal in a new direction, especially when the airwaves are saturated with weight-loss propaganda.
So, why love your body in 2024? Here's the scoop:
We get it, embracing your bodylicious self takes time. That's why we've called in reinforcements from our community. Throughout January, we'll be dishing out videos and tips from real folks who've mastered the art of body love. Check them out on our socials and let their wisdom inspire your journey!
Here's to a year of loving the skin you're in, appreciating the quirks, and pedalling through life with a grin. Happy 2024, body rockstars! 🚴♀️💕
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Layer 1: Base Layer Bliss
The base layer is your secret weapon against the winter chill. Crafted from moisture-wicking fabrics, it wicks away sweat from your skin, keeping you dry and comfortable. Its snug fit provides a cozy insulation that locks in your body heat, preventing you from feeling like an ice pop on wheels. Think of it as your trusty basecamp for warmth!
Shop Lads base layers
Shop Lasses base layers
Layer 2: The Mid-Layer Magic
Next up, we have the mid-layer, which adds an extra dose of warmth without compromising mobility. A fleece or insulated jacket does wonders here. This layer traps warm air close to your body, acting like a fluffy cocoon, shielding you from the elements. The mid-layer is your cozy cabin in the cycling wilderness.
Shop Lads mid layers
Shop Lasses mid layers
Layer 3: Outer Shell Shield
Now, it's time to armor up with an outer shell. A waterproof and windproof jacket is your best friend when tackling unpredictable autumn and winter weather. This layer blocks the biting wind and repels rain, ensuring you're not caught in the cold, wet misery. It's like having a force field that lets you ride through anything nature throws at you!
Shop Lads outer layers
Shop Lasses outer layers
Layer 4: Bottoms and Extremities
Let's not forget about our lower half and extremities! Thermal tights or leg warmers keep your legs toasty, while thermal gloves, a neck gaiter, and a warm hat seal the deal. Your toes will thank you for investing in snug-fitting cycling shoes and warm socks to complete the ensemble. Toasty toes make for happy cycling!
Shop Lads outer wear
Shop Lasses outer wear
The Power of Adaptability
One of the coolest things about layering is the adaptability it offers. If you start to heat up mid-ride, you can easily shed a layer or unzip your jacket to let off some steam. Being able to regulate your body temperature on the go is a game-changer, ensuring you're comfortable throughout your journey.
Remember, the key to successful layering is finding the right balance. Experiment with different combinations of layers to suit your preferences and local climate. And hey, embrace the chance to showcase your cycling style with colorful, funky layers – who says you can't be cozy and fashionable?
Go t'shop here to find all the layers you need!
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Today is World Diabetes Day, so we are raising awareness of this complex condition to end stigma around the condition.
Diabetes affects millions globally and we’re aware that it is an issue for many amongst our FLAB community. Recent research has offered insights into its symptoms, management, and living with this condition. It's a journey that requires understanding, resilience, and proactive management. In this blog, we'll explore the latest findings in diabetes research, discuss symptoms, strategies for managing the condition, and the how cycling can help!
Understanding Diabetes: Diabetes, characterised by high blood sugar levels, stems from either the body's inability to produce enough insulin (Type 1) or its inability to effectively use the insulin produced (Type 2). Symptoms of diabetes can be subtle, often overlooked until there are complications. The key symptoms to look out for include increased thirst, frequent urination, unexplained weight loss, fatigue, blurred vision, and slow-healing sores. If you suffer from any of these symptoms we urge you to visit your doctor as soon as possible because left untreated diabetes is likely to get worse and can cause long-term health problems.
Latest Insights: Research has made significant strides in understanding diabetes. Genetic predispositions, lifestyle factors, and environmental influences are increasingly recognised as key contributors. Studies show the potential benefits of early screening, personalised treatment plans, and the role of diet and exercise in managing the condition.
Living with Diabetes: The diagnosis of diabetes often initiates a life-altering journey. Adjusting to the need for consistent blood sugar monitoring, medication, and lifestyle changes can be challenging. However, with education, support, and a positivity, people living with diabetes can lead fulfilling lives while effectively managing their condition.
Cycling and Diabetes Management: Getting stuck into physical activities like cycling offers a myriad of benefits for individuals with diabetes. Regular exercise helps control blood sugar levels, enhances insulin sensitivity, and contributes to weight management. Cycling, in particular, is an reet good choice due to its adaptability to various fitness levels and the joy it brings! Whether it's leisurely rides or challenging routes, cycling can be an enjoyable way to stay active while managing diabetes.
Ending Stigma: Stigma refers to a negative or unfair belief or attitude that people hold about a particular group of individuals. This can lead to discrimination, prejudice, and social exclusion. In the context of diabetes, individuals with diabetes often face stigma due to misconceptions about the causes and management of the condition. Raising awareness about diabetes is crucial to end stigma around it. It encourages early detection, reduces stigma, and encourages support for those living with the condition. Dialogue, education, and community involvement play a pivotal role in empowering people and breaking down misconceptions surrounding diabetes.
Understanding diabetes is an ongoing journey. Recent research emphasizes the significance of a holistic approach to management and lifestyle adjustments. Incorporating activities like cycling can significantly contribute to a healthier lifestyle for individuals with diabetes. By talking and spreading awareness, we can create a more supportive and informed environment for those navigating the terrain of diabetes.
Lads and Lasses, let's keep the wheels of awareness turning, pedaling towards a future where understanding, management, and support for diabetes are readily available to all!
Resources:
Diabetes UK charity – www.diabetes.org.uk
The NHS – www.nhs.uk
The World Health Organisation – www.who.int
If you are concerned about your health, always seek medical help from a professional or GP.
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In recent years, Movember has emerged as a powerful movement, dedicated to raising awareness about men's health issues. Beyond the impressive mustache-growing challenges that dominate social media during November, the heart of Movember lies in fostering conversations and action to support men's physical and mental well-being. It's a month that serves as a catalyst for a much-needed dialogue on the critical aspects of men's health.
This Movember, we are encouraging you to reach out to a friend or family member and listen to a Lad, because one of the most significant challenges facing men's health is the hesitation many men experience when it comes to discussing their health concerns.
Whether it's due to societal norms, traditional masculinity stereotypes, or fear, many men often avoid seeking help or discussing their health problems, particularly regarding mental health.
Encouraging men to speak up and seek medical attention when needed is fundamental. Regular check-ups and open dialogues with healthcare professionals are essential for early detection and prevention of various health issues. From heart disease to mental health conditions, many ailments can be managed more effectively when caught early.
However, addressing the issue of mental health is equally important. Depression, anxiety, and other mental health concerns affect men just as much as they do women, yet the stigma associated with men expressing their emotions often leads them to suffer in silence. It's crucial to create an environment where men feel comfortable discussing their mental health without fear of judgment or societal pressure.
So, how can men be encouraged to reach out to others?
Establish Supportive Networks: Encouraging men to build strong social connections and support networks is vital. Whether it's family, friends, or support groups, having a circle of individuals who can offer emotional support during tough times can make a substantial difference. Our social ride groups are aimed at bringing the local community together, a safe space for everyone to ride their bikes together and make friends with like-minded people.
Normalize Discussions: Men need to feel that discussing their health, both physical and mental, is normal and necessary. By sharing stories, experiences, and resources, the normalisation of these conversations will gradually eliminate the stigma surrounding men's health issues.
Lead by Example: Role models and influential figures openly discussing their health journeys can inspire others to do the same. Celebrities and public figures sharing their struggles can immensely impact the way men perceive and approach their health. Here is our original Fat Lad, Richard, discussing his struggles with mental health here.
Provide Accessible Resources: Making health resources easily accessible and available is crucial. Whether it's information about mental health services, support hotlines, or access to healthcare professionals, having these resources readily available is key. See the bottom of this blog for resources where you can find help for physical and mental health.
Movember serves as a timely reminder that men's health matters and that addressing both physical and mental well-being is essential for a fulfilling and healthy life. The more we break the silence and encourage open conversations, the more progress we'll make in supporting men to prioritize their health without fear or hesitation. Remember, a small step in starting a conversation can make a huge difference in someone's life. This Movember, let's keep the conversation going and support the health and well-being of men worldwide.
Reach out to a friend or family member today and just check in and listen to a Lad - your contact could make all the difference.
Resources:
If you are in the UK, here are some places to find help.
NHS – call 111 for advice on physical and mental help
Mind – call 0300 123 3393 for mental health support
Andy's Man Club – andysmanclub.co.uk for mental health support
CALM – www.thecalmzone.net for mental for the health support
]]>This year, we decided we didn't want our sale to be dull so throughout November we are giving you the most colourful discounts around! We're turning up the color dial to make your cycling journey more vivid and budget-friendly! Get ready to paint your rides with discounts from 10% to a dazzling 40% off! 🌈🚴♀️🚴♂️
Cycling in Technicolor: Unveiling the Deals! 🥳
Let's pedal through a sneak peek at some of the vibrant plus-size cycle wear that's stealing the show this Black Friday:
Mens Hot Dog Jersey, now £34.99 in our Pink Friday Sale, will brighten even the dullest day! Yes it's a bit bonkers but why the hell not! In a lightweight, breathable fabric which wicks away moisture to keep you cool and comfortable. Features 4 pockets, a silicone hem and folded cuffs.
Shop here in our Pink Friday Sale! 🙌
Womens Blue Mizzly Cycling Jacket, now £67.99 in our Pink Friday Sale, will keep you merry and bright on your Autumn rides! The best part of this jersey? It packs inside your jersey pocket so you can transport it easily and be ready for whatever the Great British weather throws at you! Shop now in our Pink Friday Sale! Shop here to grab yours at a bargain! 🌈
Lasses! Keep the chill away with a pop of colour! Our Womens Fizz Purple Padded 3/4 Leggings are available at a bargain price! They have a super comfy high waist, which supports the tummy and doesn't cut you in half and a high back to ensure there's no gap between your jersey and leggings. Made in a thick 210gsm Italian sports lycra there's great bum coverage. All the benefits of bibs without the inconvenience. Shop here to get your paid in our Pink Friday Sale!
For the Lads, Mens Jewel Red and Blue Stripe Flash Padded Cycling Bib Shorts are available at a chuffin lovleh 15% off in our Pink Friday Sale! Our premium Jewel bib shorts in brand new red Flash design. Features compression fabric, soft stretch braces, 7cm cuff and anatomical pad. Shop here to grab them before they're gone!
An absolute must during the cooler months is Thermal Base Layer available in for Lads, Lasses and Spare Tyres alike! This long sleeve base layer is made from a textured lightweight, technical fabric which forms pockets of warm air against the skin, temperature regulating and fully breathable. Get 10% off in our Pink Friday Sale! Shop Lads here, shop Lasses here, shop Spare Tyre here.
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How do you feel when you see a body like yours represented in a space? For me, it makes me feel like I belong, that I’m a valued part of that space or community.
I am a walker and outdoor enthusiast with a love for long distance paths but have never seen a body like mine on any of the major outdoor brands social media accounts or websites. While there has been progress with representation in the fashion and activewear worlds (though there’s still more to be done), the outdoors industry is still stuck in the 1990s. Not only is there very little kit that fits my size 20 body, brands don’t seem to want to show their clothes on anyone above a size 10 or 12.
Despite going hiking every weekend for years, for most of this time I didn’t feel part of the outdoors community - I felt like an outsider. It took me a long time to have the confidence that I could do the hikes I wanted to do or go to outdoors events, because I never saw bodies like mine represented in these spaces.
My journey into cycling has felt different. After being a city commuter cyclist for years, I started to get into cycling properly about three years ago after meeting my partner who is a keen cyclist. The first summer of the pandemic, I dug out my ill-fitting and too-small cycling shorts that I’d been wearing for years and discovered the joys of country roads and cycle routes.
I quickly decided that my cycling shorts could do with an upgrade, and discovered Fat Lad At The Back. And I saw bodies like mine - proudly displayed on the website and across social channels. It wasn’t a token gesture - instead these bodies are integrated into the core of the business and branding. For the first time, I could see how the clothes might fit me, and decide how comfortable I might feel in them. It made me feel welcome in the cycling community, and best of all, it gave me a massive confidence boost that a body like mine could be a cyclist.
This is why better representation of larger and plus size bodies is one of our core asks at Every Body Outdoors - it’s all well and good to fight for clothing and kit to be made in larger sizes, but until brands start showing that clothing on plus size bodies, we still feel on the outside. We deserve to see the clothes we are going to buy on bodies like ours - to judge the fit, to assess the style, and to feel like our bodies are just as valid. Some outdoors brands seem to think we can’t do these things, but there are lots of people in larger bodies who are involved in the outdoors - cycling, hiking, climbing, kayaking and more. And it’s not just those of us who are currently doing these activities - better representation will inspire and encourage new people to get outdoors and give these activities a go.
Seeing bodies like mine used in advertising has made me feel more comfortable in my body - instead of focusing on the negatives, now I see what it is capable of doing. It no longer feels like a limitation.
Representation is powerful. It brings people in. It makes you feel welcome and like you belong in a space. It has the potential to change peoples lives.
]]>Some of our customers are really confident and come to us because they love the name and just want some kit that fits, others have had a tough time - society isn’t very nice to fat people. We call them the 180’s. Often they’re frustrated and easily upset and can come across as angry or difficult but they just need a hug, some kindness and some help getting gear that will help them cycle. They are our most rewarding customers. Selling cycle wear and posting nice stuff on social media seems fairly inconsequential, but it’s been really important to a lot of people and it’s been a privilege to have been part of so many inspiring and incredible stories.
What is your go-to week night tea?
I adopt a ‘Ready Steady Cook’ approach to meal times - it can go either way TBH.
What do you see as your biggest accomplishment in the past 10 years?
We disrupted the industry and for the first time made cycling accessible to people who’d been shunned by the sport. We were the first brand to use fun copy in our messaging and imagery of real people (our customers) of all shapes and sizes laughing and having fun together on their bikes. We showed that cycling could be a fun pastime that anyone could enjoy. Within months of us launching we could see the whole industry responding, with other brands offering bigger sizes and adopting a friendlier marketing approach.
We’re a small, independent brand, but as you’d expect from a fat lad, we made a hell of a big splash and that lasting ripple is our legacy.
Someone recently told me that FLAB has done more for cycling in the UK than all the other brands and organisations put together. It was a HUGE compliment from a man who’s been heavily involved in the industry for decades and who is deeply respected by it, so I was humbled by his comment even though I know that what he said has genuine merit.
What is your favourite office treat?
We have a Betty’s tea room in Ilkley with a vast counter of goodies and treats. Their vanilla slices and fondant fancies are delicious. I don’t know how they manage to get so much unctuousness into such a small thing! And then there’s the Fat Rascals - do I really have to pick just one?
What is one thing you wish you knew before you started Fat Lad?
The success of FLAB has been a double edged sword and that presents me with dilemmas on a regular basis. This isn’t what I want to do when I grow up but on a positive, I’ve learned a lot about people, attitudes, society and life - all of which I find fascinating and I’ve learned a lot about myself because of FLAB and it’s all part of my journey and what makes me think the way I do, now.
What is something most people don’t know about you?
They say behind every successful man there’s a woman and Fat Lad is no exception. Although Richard came up with the brand and concept and has naturally been the face of Fat Lad, I’ve been running the business for most of the past 10 years and I think that being a woman with a predominantly female team, in a male dominated industry, is what makes Fat Lad so different to every other brand. Fat Lad is very much an embodiment of me and my values as well as those which Richard and I share.
What is one major challenge that you have faced in the last ten years?
The biggest challenge we’ve ever had has been the name or at least the hidden prejudice that people have to fat and therefore the name.
Fat Lad At The Back was Richard’s nickname, he was fat and he was often at the back. We thought it was cool and fun and didn’t expect anyone to be offended, but of course they were. What was more surprising was the number of thin people who were offended on behalf of fat people - like fat people need an indignant, thin knight to fight their corner.
It didn’t matter that we were empowering people and helping them get on their bikes, or creating a positive, fun community of like minded and like sized cyclist. They weren’t interested and just wanted to shut us down accusing us of being fatphobic, fattist, fat shaming - you name it, we got it all.
There’s still so much prejudice hidden behind this type of political correctness. When someone has a problem with the name it says more about their attitude to fat than it does us and I have a fairly low tolerance for that kind of person these days.
What are you watching on TV right now?
We’ve just finished The Secret Lives of Elephants on Discovery. It’s amazing, and we’re starting on The Secret Lives of Whales. I’ve always found it arrogant how humans set the criteria for intelligence and then compare every other animal to us. I’m sure that whales are swimming around the ocean thinking, yes man is very intelligent but they can’t circumnavigate the oceans without a machine and oh, by the way look at this incredibly intelligent species making this unmitigated disaster of the world.
How does Fat Lad stand out from other companies?
We’re just so Yorkshire - bold, funny, cheerful, a tad eccentric and a bit in your face.
I've had the luxury of running FLAB as a lifestyle business so it’s never had to be just about selling jerseys. That’s massively impacted my approach to the community and the way I’ve developed the business. On the face of it there are millions of more successful companies if your criteria is profit, but if you give any weight to the positive impact you’re having on the people who come into contact with your brand, then I’d say we are up there with the best in the world. Running a socially responsible company and making a difference is important to both Richard and me and I think it’s a modern way of doing business and an approach that we’ll see more of in the future as people become increasingly disheartened with the way that big business operates and its effects on the planet and it’s employees.
Where is FLAB going next?
FLAB isn’t like any other brand and it feels that we are as much an institution and part of a community as we are a cycle wear business. It’s not a typical way of thinking about things and knowing what path we should forge in the future is a tricky one.It was late April when my friend Manny asked if I’d consider doing a cycle ride in The Alps called “Le Cure de France”. It was set up by a group of her close friends to raise money for cancer research fellowships at the Royal Marsden, after Manny received life-saving treatment for breast cancer there in her early 30s. This was going to be the 10-year anniversary of the ride, so it seemed like a great time to go for it. I have been friends with Manny since our mid-20s and saw her gruelling battle with cancer first-hand, so raising funds for the cause would be close to my heart.
But- being a commuter cyclist on a mountain bike with just three-and-a half months to train, it was *perhaps* a tad naïve. As my stepdad has said since- sometimes you know what you don’t know, and sometimes you, well - don’t. In this case, it was definitely the latter. I did spend a couple of hours in the saddle each day, but nipping to Kings Cross and back from North London is, it turns out, is a bit different to cycling up mountains. I was full of confidence though, because I cycled up one hill each day. “I’m already on my way!” I thought to myself cheerfully. This one hill took me around 3 minutes to cycle up. Little did I know then that the Cols, French and Italian mountains to you and me, would take around 3 and a half hours.
I got training- cycling up all the hills I could find, and joined Islington Cycling Club. But the more I trained, the more I realised how many people out there can cycle really far and really fast, and just what was going to be involved. I cycled over 100 km with Islington, and then realised that le cure would be longer, and also with 2000 meters of climbing thrown in. Some friends and I did a ride that was similar to Le Cure to get a sense of it, but it was knackering, and it was just one day in the cool English weather, Le Cure would be four – in a French summer.
With about six weeks to go, it had fully dawned on me just what a big challenge this was going to be. And the big question was, would I actually be able to do it? My family said things like “well, just give it your best shot, do what you can” with faces that said “we really frikken hope you can pull this off now everyone we know has sponsored you”. I hoped so too.
(Through all this, I learnt a valuable life lesson, which is that if you’re not sure if you can do something, it’s probably a good idea to keep a bit quiet about it beforehand, and not, for example, go on and on about it on social media. And then, if you DO do it, you can tell people about it afterwards).
Finally, the day was upon us. We were meeting in Sestriere in Italy, with about 60 of us to tackle the ride. It was beautiful- it’s a skiing town in winter, so there were poles dotted up the mountain that housed stairlifts when there was snow. This below was the view from the room I was staying in. Friends arrived and we got ourselves unpacked, Garmins charged. I’d only ordered one a few days before, but Kate was on hand to help get the route downloaded. I was a bit nervous, but also I’d spent so much time thinking about it all, I was keen to just get on with it. I was also impressed with the age range- quite a few riders were in their 60s, and four were in their 70’s. One rider was 76!
Gathering for the first day, and with my friend Kate, a bike fitter and seasoned Alps climber.
My friend Kate and I set off together for a glorious descent- I’d never cycled in The Alps before, and it was like being in a chocolate box. Apart from trying not to cycle off the side of a mountain, I just gawped at the view. Kate was just ahead of me - “Welcome to The Alps!” she shouted, gesturing all around us. Well- I could certainly see what all the fuss was about.
But as soon as we hit flat ground and I started to pedal, I could feel that something was a bit “off” for me. I have asthma, which is well-controlled, but I found myself gasping for each breath. It really felt like there wasn’t enough oxygen in the air, and breathe and pant all I could, it felt I couldn’t get enough.
“How can it be this hard on the flat?!” I thought to myself. The ride captain, Steve, found me panting and using my blue inhaler by the side of the road. He started taking things off my bike and attaching them to his, and told me to slow down when riding. It was also starting to get quite hot- the temperature was late 30’s. We were heading to another skiing town, and the first climb of the ride was about to start- it would be 19 KM long and just under 800 meters in elevation, to Montgenevre.
Steve stayed with me for a while and said reassuring things, one of which was that it would be a big boost psychologically to get to the top of the first climb. Several others were finding the heat tricky and he cycled with them too. I realised quickly that the best ride captains don’t shoot off to the top, they stay at the back, making sure that everyone can get there.
I thought of what other cyclists have always said to me- just keep pedalling, and after an hour or two, the last group of us reached the top.
It was another descent and then a good 20 km or so through the countryside in the mid-day heat. We cooled off in a water fountain and made it to a lunch of sandwiches by a river, where I lay down in the water with everything on, even my trainers. I was wearing my new le cure Jersey, and my trusty star shorts from Fat Lad at the Back that had seen me all over London and the Southeast. I was feeling pretty good. One col was down, we were cooling off, and we were having a laugh.
Some fellow Curistas looked at me- “This next climb is going to be hard” they said, ominously, “It’s going to be hard for all of us”. It was around 2.30 PM, and my reprieve in the cool water would soon be forgotten. We were about to tackle Col de Vars- which was nearly 19 KM long again, but much higher than our first climb, at over 1,200 meters. “Oh I’m sure we’ll be okay” I thought to myself. “How hard can these things be?!”
I set off with a new friend, Louise, snaking through the countryside, and we started taking the road upwards. My new Garmin flicked up with the climb on the screen, and I hadn’t worked out how to turn it to metric measurements. It sat there happily telling me that aswell as the distance, there were 3,648 feet of elevation to go. And the numbers sure did seem to be going down slowly. The weird thing was I didn’t feel that hot, it all just felt- hard. Like the hardest climbing I’d ever done. How was it so hard? Maybe the heat does that to you. I didn’t know it at the time, but a couple of devices were measuring 47 and 49 degrees. We climbed the first 1,000 feet in about an hour- stopping in the shade whenever we could. Turns out 1000 feet is only around 300 meters. It felt like 4 mountains.
We turned a corner and the support team were waiting for us with the van- it was about 4.30, but the heat wasn’t easing. “We think it’s a good idea if you guys get in now”, they said. “NO!” I shouted.
All I’d been thinking of was the top- it was all I was concentrating on. “It’s for your own safety” they said. They told us that a storm was going to hit the top at about 5 PM, and that it wouldn’t be safe to ride down in the rain, and that people were getting heatstroke. After quite a bit of to-ing and fro-ing, I relented and we got in the van. I felt the air conditioning blast on my face and realised how hot and unwell I felt. I closed my eyes and my head started to spin. I found a box of Haribos on the back seat (result!) and cold water too.
As we started making our way up to the top, I realised we were only a quarter of the way up, and there was no way I could have done it all in that heat- and we’d have been there until 10 o’clock at night. We started passing people who were sat by the side of the road and were throwing up, and the team were worried someone could get very ill. In this sort of heat, heart attacks are a risk, we were told. We had to keep pulling over to check on people. We did pass Kate in the van and we stopped - she was still cycling away - the team asked if she was okay and she said she would continue- and I’ll never forget that she made it to the top on that day- she’s used to cycling in the Alps, but said it was the hardest climb she’s ever done. A heroic effort.
At the summit, the sky was a dark grey- a storm was definitely on it’s way. I felt like such a fraud, seeing people pose next to the sign for Col de Vars. I was gutted, but also worried about how the last few riders were doing. We had a 25 km ride to our accommodation- a descent of over 1,000 meters, and then 10 or 15 km on the flat.
It was a beautiful ride down Col de Vars as the air cooled, and the last group of us just made it to the bottom before the heavens opened and rain and hail battered us. There was thunder and lightning, and it felt like a tropical storm. The support team had even pulled over to show us that a river of water was gushing down the middle of the road. A few minutes later and “Badammmm”, I slammed into a pothole I hadn’t seen, and my hands whammed into the handlebars. I needed to concentrate.
We made it to the town, delirious and drenched to the bone, before realising that none of us knew where we were staying. What a bunch of amateurs- we’d just concentrated on getting here, nothing further. We hid in a doorway and scrolled through old whatsapp messages, and tried to get google maps working with cold wet hands. We finally made it to our respective accommodation for the night, and I peeled my clothes off, and ducked under a hot shower. It was a great feeling.
At dinner, it turned out people thought that in ten years, this was the hardest ever day of Le Cure, and quite a few people who had never had to get in the van ever, had got in the van on Col de Vars. There was a lot of friendly jokes about my heavy bike and lack of cleats, and I realised that despite all my training, I looked like an amateur. I thought cleats would be handy, but I didn’t quite realise what a difference they would have made.
Also, I’d run out of money for new bikes. And it had been pointed out back home that most of the weight I was taking up the hills was indeed my own (85 KG me, 14 KG my bike, if you’re interested). But- now I was kicking myself. I needed a light bike and cleats.
We went back to our rooms and set to work charging everything, washing out jerseys. I was feeling a bit bummed out. Even though it was hot, I was really shocked at how hard I’d found the second climb- nothing in my training had prepared me for it. The short hills of North London, even though I’d done 8 or 9 in a row, were nothing compared to being out here. Also, pretty much everyone else was faster, and better at this. “What am I doing”, I thought to myself. “Why am I even here?”
A hotel had cancelled at the last minute and some of us were in a place with dorm rooms - it was surreal. I lay on a bunkbed surrounded by wet clothes I’d just hung up, and thought about it all. Would I spend the next 3 days being shuffled up each Col in the support van?
There was £5,000 of sponsorship money up for grabs for an amazing cause. But no-one was going to cough up if I just did The Alps version of “Driving Miss Daisy”. I was desperate to do atleast one large proper Col. Atleast one. I was going to get up early and do it, even if it took me until midnight.
I hadn’t had much sleep but I jumped up and threw on my half-wet clothes, packed my bike bags and suitcase, and headed straight out with a banana in my hand.
A lovely guy called James rode with a group of us and we set off early at 8 AM. The first climb was Col de la Cayolle. It was a beast at 29 KM long, and 1207 meters. The view was absolutely stunning, and we weaved through pine forests and saw a river rushing past in the valley. I soaked up the view and really enjoyed chatting to James. But I was struggling with the altitude again- it felt like there just wasn’t enough oxygen in the air. No-one else seemed to be struggling like me, so I figured it must be the asthma.
This time though, I had my brown inhaler with me with steroids in it. As soon as I breathed in some puffs, I felt my chest opening, and I was able to take in some more air. Wow. I used it a few times on the journey, and it really did the trick. Thank the flipping Pope for modern medicine!
It was great to be off in the early morning as it was cooler, and people gradually overtook us but were always friendly. One Curista went past and said, “Carla you’re doing this, you’re really strong”. Wow. Maybe I could climb a big col. Even with a heavy bike and without cleats.
The funny thing about these climbs is that they’re not always steep- but you are pretty much always climbing. For hours. There’s not a lot of flat- so you just have to get used to always going a little uphill. I stuck on all of my favourite songs and enjoyed the view. After around 3 and a half hours, we made it to the top, which was an amazing feeling. We posed for photos, and I felt so much better about being there. I figured even if I broke my ankle now or something, atleast I’d done this.
We sped down for lunch and then it was a second climb. I’d never managed one Col this big in a day before- now we tackling two. We were heading up to the top of Valberg- 13 KM and nearly 900 meters.
The first hour or two were TOUGH FRIKKEN WORK. I’d changed my saddle a week before, and my chamois cream had rubbed off. I could feel I was getting a friction burn in my nether regions. It was just- rubbing. My star shorts were like a second skin- but this was a big day with a new saddle.
All we could think of was the finish- and luckily there were markers to tell you how many km it was to the top. James would shout out “11 to go … 10 km to go, 9 to go, 8 ….” “Half- way!” James said cheerily at one point. “Only half- way!” I complained. I was struggling to imagine doing that again. I kept saying “just go James- just go! I’ll be fine!” But he stayed with me the whole way.
My thoughts were stuck on a loop, which I haven’t had before. All I could think about was that it was tough, and the finish. “This is hard. How much longer. I wonder if I can make it. I hope I can make it”. Every song I put on seemed to annoy me. And “rub, rub, burn burn” went my nether regions. A nice man called Derek went past. “We’re at the back!” I said- “Don’t worry” he replied. “It just means you’ll have a bigger welcoming party at the top!”
We saw the support crew and I saw James having a quiet word with them- I think he was a little worried - my heart rate kept hitting the 160 mark. They looked at me. “NO!” I said. “I’m doing it”. They were only thinking of my health and wellbeing. But I thought I could just about make it. It was great having them there if needed but also in a way it made it harder- it would have been so easy to just get in the van. I felt they were like sirens on a ship, luring me to the temptation of the cool seats next to iced water and sweets, where I could close my eyes and be up the Col in 5 or 10 minutes. I was NOT going to get in the van.
Then it got a bit cooler, there was more shade- and suddenly, it felt like it was possible. We cycled in between pine trees and bits of forest, and it was like an uphill version of centre parcs.
Suddenly, I knew we must be near the top as we were as high as the other mountains. We’d climbed this on our bikes- up this mountain- what a thing!
Suddenly, I knew we must be near the top as we were as high as the other mountains. We’d climbed this on our bikes- up this mountain- what a thing!
Getting to the final 100 meters was amazing. Everyone was waiting for us in a bar in Valberg, and started cheering. James gestured for me to go ahead and I gave it a last bit of welly and some whooping for the last straight “Wooo-hoooo!”.
It turned out we’d done 2,248 meters of climbing that day, more than Snowdons, Wales’ tallest mountain. I was chuffed to have done it but also so touched that people had waited for us to finish, and surprised at how emotional everyone looked. A big burly guy called Graham who is covered in tattoos was hugging me and crying, his whole body shaking as he squeezed me in a bear hug. So was Tony, my friend who was one of the people who set the whole thing up. Someone gave me a cool beer and I gulped some down, before realising that it was water I fancied (I’ve never been very good at being a party animal).
I had a shower and got changed, and headed out walking like John Wayne, which everyone did an impression of (excellent). I’d been the slowest, I’d been last, I couldn’t walk, but I’d done it. Crikey there were two more days to go, and I had no idea if I would even be able to sit on a saddle in the morning.
I slid out of bed and practiced walking around the room- wow it was manageable. It felt like the training was paying off- my legs actually felt okay.
I loved my star shorts (I’d worn them all over), but I decided to try a new outfit from Fat Lad at the Back- an all in one bib. I also invested in some soothing cream from a local pharmacy- Chamois cream was too “zingy” for the current state of things. It went straight in the jersey back pocket.
The first climb of the day was shorter and steeper than a lot of the others- Col de Felines. Ride Leader Steve wasn’t convinced I’d get up it on my bike, and said he’d sponsor me if I reached the top. But he didn’t know that I’d cut my teeth on Swains Lane, one of London’s steepest climbs, which maxes out at a gradient of 14%. I’d do it six times on a Wednesday morning before coffee at 7.30- short and steep was my kind of climb. Col de Felines was of course nothing like Swains Lane- it was nearly 12 Km, and 566 meters. But I hit the top and could find NO SIGN. The whole point of these climbs is to boast in front of a sign at the top! I did a cat impression to prove to Steve I’d made it, and he sponsored me that evening.
We then swooped down through hairpin turns and beautiful tunnels cut through the rock and had wraps for lunch. But the climbs weren’t going to be the hardest part of this day. Ahead was countryside, and open fields. On a cool day, this would be lovely- but when all you can see is wide open space with no chance of shade on the midday sun, it can be tricky. I wanted to take my jersey off but the back pockets were filled up like a pharmacy with cream and inhalers. I asked someone if everything would fall out if I opened it up. “It should be fine” they said. I unzipped my jersey and it flapped around like a cape. Ah. The breeze! Even that was a huge relief.
I arrived at a break stop- people were handing out drinks under some cool trees, and people were lying down in the shade with their eyes closed. I poured water over my head and took pics of my new bib- which I was enjoying immensely. So comfy.
Then it was Col de Bleine and Castellaras. We were getting there. At one point, someone could see the sea in the distance. We were hitting the French Riviera.
We had started in Italy and were now in a town called Mouans-Sartoux, just 12 km inland from Cannes on the French coast. We set off for a steep climb to a beautiful place called Gourdon, a town in the mountains. Not far from the top was a road with a low wall on one side, and then a sheer drop of hundreds of feet. There were several spots like that- it did make you want to stay near the middle of the road. My mum, who had terrible vertigo, would be a jibbering wreck by now. I thought better of putting the photos on the family whatsapp group.
At the top was a beautiful, rustic café, and water fountain. What more could you want? We filled up water bottles to pour it over our heads. Bliss!
Next it was to be the last Col of the trip, Col de Vence. As we weaved through to the start of the climb, we were in a very glamorous part of the French Riviera. There were beautiful restaurants with foliage outside, and people walking around in smart clothes- ladies in heels and carrying handbags. I gawped at them and felt like I was a different species- all hot and sweaty and drenched in a water fountain, bits of hair sticking out randomly.
As if this wasn’t all bad enough, my nether regions had started to rub again. I needed to administer the special cream from a French pharmacy that lived in the jersey back pocket- but how? I was cycling on my own at this point, and I didn’t feel comfortable going into any of these places, and had nowhere to leave my bike anyway. I was just going to have to administer it in the most private spot I could find. I hid behind a tree, near a bridge, and waited for there to be no people. I was about to go for it when 5 cyclists whooshed by. Then there was a lull- and I took my moment. But believe me, getting to one’s nether regions with a bib on is NOT an easy job. I’ll spare you the details, but let’s just say the cream was administered, and I didn’t get arrested.
It was the second time in a week I was thanking my lucky stars for medical advancements- this time- CREAM!
Heading up the next climb and I caught up with Tony- “there’s a bushfire at the top” he shouted.
“What?!” I replied. “Just head to half- way up, to the town of Vence”. There’s no time for flowery chatting when you’re out of puff on a bike. It was a beautiful town with glamorous restaurants, and fire engines hurtling through. Photos came through of folks at the top- with the ground next to the road up in flames.
We headed down and had one last tiny climb. I just about made it with a rider behind and one in front, saying “just concentrate on the wheel”, and being handed gels.
And it was done- we’d made it. Many Curistas had cycled more than me over the week, and faster, but for me it was something I’d never done before. In four days I’d cycled higher than Mount Kilamanjaro, Africa’s tallest peak. The same as six Snowdens, Wales’ tallest mountain, and three-quarters of Everest.
I’d learnt some good lessons- that anything is possible with some preparation work and a bit of pig-headed stubbornnes, and that it’s important to set challenges that are right for you, but not to compare yourself to others or worry about how they’re doing. And finally, that these things are only possible with a great group of people around you that lift you up, and pull you along when you need it. “I get by with a little help with my friends” I thought. And never had that felt more true. We got scrubbed up for a party that night in Nice, and I thought of all the amazing people I’d met along the way. Particularly a woman who’d become a hero to me aswell as a support and inspiration, and had incredible hair to boot, the lovely Kate, bike fitter from Hackney and Alps cyclist extraordinaire.
We had some fun on the dancefloor.
“Will you do it again then?!” She asked me.
“Well- we have a whole year to train from now” I said. “Just think- if we start now- by next year, I might actually be able to keep up with some folks!” She laughed. Bring on the next challenge, whatever it may be.
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My name’s Carla. Hi! I ride a bike around London, produce TV Programmes, campaign for healthy streets, and have two kids. I am also, you might have noticed, not skinny.
I weigh 13 stone 6, (86 KG), and I’m almost 3 stone heavier than when I got married. But let me tell you a secret. I thought I was too fat on my wedding day, even though I was 3 stone lighter. I’ve always had a general vague sense it might be nice to lose a few lbs, whatever weight I’ve been. And I’ve done all the diets. But as a woman with two kids in her mid-forties, I just accepted it really as one of those things, every year, you gain a couple of pounds and have to get a few new bits to wear, shove the other clothes in the loft. I’ve always been a big fan of shoes and chunky necklaces- whatever my weight, they still fit!
It all changed two years ago, when I got back on my bike and began campaigning for safe cycle routes and people-friendly streets. The more I cycled and campaigned, the more my weight was mentioned by people trying to bring me down a notch or two.
Suddenly, the attacks were everywhere- some on the streets, and lots online. I was called a “chunky bitch” by a driver when I asked if he could, possibly, consider overtaking me without threatening my life (unreasonable I know I know). And over on twitter I’ve been called a “fat bitch” “tubs”, a “pie eating cyclist nut job” (their grammar, I’ll leave you with it), and told I’m someone who “likes to snack”.
My weight even came into it when I received a death threat. One man wrote on twitter that “The only time I’d want to see her is rolling off the bonnet of my car. … obviously I would never run her over. She’s a fat cow and I’m in a rental so could never cover the excess”. Nice!
Also, many anonymous people online (unfit men by the looks of things), have- whilst probably sat covered in crumbs behind their computer- pointed out that it’s interesting I’m not thin given I ride a bike.
Well let me tell you another secret- I haven’t lost much weight since I’ve been cycling- my body has just adjusted to it- but I’ve read that it’s that adjustment which makes you healthy. And generally I’ve found that fasting can make me thin, but cycling just makes me hungry. And I prefer to cycle than to fast so, go figure.
These trolls have all been looking for my weak spot to attack, and of course it stings, and makes me much more conscious of my weight, of course it does. I’m suddenly aware that lots of people are judging me on my looks, thinking critical things about me. But also, of course, I think “screw you mister/missus”, and carry on doing what I’m doing. I said to a male friend, “what would they call me if I suddenly got thin?” “Oh they’ll just call you a whore instead” came his reply. Charming.
Well this fat chunky bitch/pie-eating whore/whatever is currently quite fit. I am lucky enough not to be injured (touch wood), and I’m training for a 4-day ride in the Alps that will follow some of the Tour de France route- we’ll cycle (all being well), 438 KM, and 8,831 M elevation in 4 days. The ride is called “Le Cure de France”, and was set up after one of my friends fought and survived a fierce battle with cancer.
It was September 2013 when our dear friend Marianne was diagnosed with breast cancer. We were in our early 30s, and Manny, a practicing barrister, had no family history of the disease. It was a big shock, and a big tumour - 6 cm across, and it had spread to atleast two of her lymph nodes. I’ll never forget seeing her during the early two-week period as she waited to see how much it had spread, what she was looking at. She was so strong, but it was obvious she was worried, and thinking about her own mortality.
Manny was referred to the Royal Marsden hospital and received chemotherapy, and was the first person to receive a particular combination of drugs. It was gruelling, but Manny survived, and Le Cure was born, to raise money for cancer research. Over the previous 9 years, riders have raised £2.4 million for the Royal Marsden Cancer Charity, and created seven le cure research fellowships.
This year will be the 10th anniversary, and the first time I’ve attempted the ride, and I’ve needed to get the training in. Sundays are long rides with Islington cycle club that I joined a month ago, Wednesday mornings are laps of Swain’s lane, and then anything else in between. A lot of days and evenings, I’ve just gone out and cycled up all the hills I can find locally. Luckily I live in undulous North London, so that’s been possible!
I’ve been a bit more careful this year with my eating and been training hard, and have lost nearly a stone. I actually found this slightly annoying in that I wanted to be defiant against the trolls. But actually, the lightness will make it a bit easier when cycling in The Alps, where I’m going to need all the help I can get!
When I started properly training, a friend (actually the Bicycle Mayor of Inverness, Emily Williams no less), recommended 'Fat Lad at the Back' to me. She said that she found everything really comfortable and the sizes good. I got a tape measure out to look at sizing, and got on the website.
The sizing has been perfect for me, and everything is super comfortable. It’s flattering too, and I absolutely love the designs. I wear lippy when I ride because there’s always SO MANY options for a quick but of banter and a flirt (oh I fancy everyone I’ve ever met, and a cheeky wink and bit of a flirt is of course the main reason I cycle- it’s all 100% harmless fun), and I love the colours and designs of everything. The clothes make me feel a million dollars when I ride.
I got the star shorts first after accidentally flashing everyone one day in a skirt. I joked that any driver behind me should count every single star on my bum before thinking about overtaking me. In fact I’d be happy if this was written in the Highway Code.
I love the “Sisters of the Wheel” top too. The design reminds me of my best friend who I’ve known since I was 2, Ursula, who is rock-hard, covered in tattoos, and plays roller derby and rugby. I’ve never felt as cool as her, until now … nearly.
And I love the Beryl top. It was only after I got it that I realised the full story and learnt all about Beryl Burton- how she once passed a man and gave him a liquorice allsort, how she was called “the boss” by male cyclists, and how she was just- well, absolutely incredible on two wheels. I’ll never have Beryl’s speed, but I sure do hope to channel some of her attitude, which I’m going to need in The Alps.
My beautiful little sister is getting married this weekend, and after all the comments about my weight, I’ve been putting off getting a dress for months. I feel great in cycling clothes, but I was dreading going to a changing room and seeing myself in the mirror in that harsh light.
With just 10 days to go before the wedding, my mum had to take charge. “I’ll look after the kids, you get yourself to the department store” she said warmly. I dropped the kids off and headed to John Lewis. I picked up a bunch of things and braced myself for the changing room.
But actually, something strange happened. It wasn't terrible! I fitted into a lot of size 16 dresses, which I’m not sure if I’ve done for a year or so, and I found a cracker- a lovely royal blue satiny number. And I actually thought I looked (gasp)- not too bad!
But more than that, when I stood staring at myself in the mirror in this new snazzy dress, I felt so much pride in my body. Pride that in 3 months of training, it’s responded to the challenges, each week being able to do a bit more. That I can now keep up with some riders from Islington cycling club even when it’s over 100 km. Pride that in one day, I cycled over a mile in elevation, while also cycling a long way. Pride about what my body can do for me, rather than how it looks to someone else.
My sister’s wedding is this weekend in Yorkshire, and I can’t wait. And I’m pleased that I’ll turn up looking my best, and be concentrating on her and her husband-to-be, and not worrying about how I look. Because the real freedom of course (apart from whizzing around on a bike), is complete self-acceptance.
And if you’re reading this thinking you’re “too big” or “too thin” or “too this” or “too that”, let me tell you you’re perfect just as you are. And also, if you’re thinking your body can’t yet cycle a mile elevation, just remember your body is for you, and to do what you can. If yesterday you didn’t wiggle your toes on the sofa and today you do, that’s a nice bit of progress. Our bodies are for ourselves, to serve us where they’re able. Not for anyone else to judge. And the sooner everyone realises this, the better.
Carla x
If you’d like to follow Carla’s “Le Cure” adventure, you can keep updated on Twitter- her profile is here …
https://twitter.com/carlafrancome/status/1657258758047670273?s=20
And no pressure but if you’d like to find out more about sponsoring her, her link is here … No donation is too small!
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Betty's Fat Rascals (or Yorkshire Turf cake) are traditional fruit scones from the Fat Lad homeland of Yorkshire. The famous Betty's Bakery developed the sweet staple into a household name across the United Kingdom by adding the cheeky rascal face. The exact origin of the original Yorkshire Turf cake recipe remains a bit of a mystery, but they've been gobbled by local folk for centuries.
We can confirm that Fat Rascals make a reet nice treat for a mid-ride snack. This tried and tested recipe will give you delicious satisfaction and that much-needed energy boost. The individual size and sturdiness of Fat Rascals make them easy to shove in your jersey pocket. Happy snacking!
Fat Rascals can also be enjoyed with lashings of butter or cream and jam and a big cup of Yorkshire tea! Eck! Let's get baking the DIY Fat Rascal!
Ingredients:
150g plain flour
150g self-raising flour
1tsp baking powder
125g cubed unsalted butter
100g caster sugar
1 orange
1 lemon
1 tsp ground cinnamon
1/2 tsp grated nutmeg
150g dried fruit (raisins, sultana mix)
1 large egg
5 tbsp milk
Instructions:
1. Pre-heat the oven to 200C/400F/Gas Mark 6.
2. Combine the plain flour and self raising flour and sieve into a large mixing bowl.
3. Add in the butter and rub together with your fingers to make the mixture look like breadcrumbs.
4. Grate the zest of the orange and lemon and add to the bowl, along with the caster sugar, spices and dried fruit. Mix it all together.
5. Lightly beat the egg and add to the mixture with the milk to bring it together to form a dough. Separate the dough into 6 rounds approximately 1" (2.5cm) deep.
6. For the glaze, combine the egg yolk and water together. Brush them with the mixture and add the cherries and almonds in a face shape to decorate.
7. Pop them in t'oven on a non-stick baking try for 15-20 minutes until they turn a lovely golden brown colour.
8. If you are able to, leave them to cool before gobbling. They taste best still warm out of the oven, topped with butter and partnered with a brew.
Enjoy this taste of Yorkshire in your very own home! We would love to see your Fat Lad Fat Rascal creations – take a photo, upload it to Instagram or Facebook and tag us!
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Increased Visibility
Daytime Bike Lights: Even in daylight, a cyclist can blend into the background, especially in shadowy areas, when surrounded by other vehicles or against bright, sunny backgrounds. By using daytime bike lights, you enhance your visibility to motorists, pedestrians, and other cyclists. Moving light in particular will create a contrast that catches the attention of drivers, alerting them to your presence.
Back Lights: Back lights are the most important lights during the day time and are essential for making yourself stand out to traffic coming from behind and can significantly improve your visibility, reducing the chances of rear-end collisions. Moving back lights are especially good as the human eye responds to movement and will pick up your light much quicker if it flashes or moves through a sequence.
Improved Communication
Group Riding: If you're cycling with a group of riders, using bike lights helps distinguish the group from individual cyclists. It aids in group cohesion and allows other road users to recognise the size and structure of the group, making it easier to share the road harmoniously. But do make sure that you're rear lights aren't on their brightest setting if you're in the middle of a pack or you could risk dazzling your fellow riders.
Tackling British Weather Conditions (bloody rain...)
Low Light Situations: Even during summer, weather conditions can change rapidly, leading to reduced visibility. In fog, rain, or early mornings or late evenings, daylight may be diminished. Daytime bike lights and back lights become even more crucial during these times, ensuring you remain visible to others despite the diminished natural light.
Glare Reduction: Sun glare can be particularly intense during summer months, making it challenging for motorists to see clearly. By using bike lights, you counteract the effects of glare, increasing your visibility and reducing the risk of accidents caused by compromised vision.
Lasses and Lads, don't underestimate the importance of being seen, even on sunny days! So, illuminate your way, prioritise safety, and enjoy your summer cycling adventures with peace of mind. Happy cycling!
]]>The FLAB team riffled through the samples store to help her on the way. The journey from the East Coast of America to the West Coast using the 4,400 mile trans-America trail took two months of cycling. The ride started in Yorktown, Virginia, and winded through Kentucky, Illinois, Missouri, Kansas, Colorado, Wyoming, Montana, Idaho and finally finishing on the west coast of Oregon.
We spoke to Sarah mid-way through her journey to catch up on her adventure. “The trip has been hard in ways I didn’t expect. I thought it would be the hills that would be the biggest challenge, and they have been hard, but jumping in and out of peoples lives so constantly has been really intense.”
“Since I’m raising money for Rape Crisis, a degree shared of vulnerability is baseline in a lot of interactions with new people, but building these connections then jumping back into solitude takes a lot of mental energy.”
“The beauty of the landscapes has helped power me through emotionally low days, and having the physical challenges of hills and headwinds often create a physical challenge that is easier to navigate than being a bit grumpy with the day.”
What have you learned on your journey?
“It’s tricky to condense everything I’ve learnt! There’s practical bike knowledge, getting better at reading people and situations, balancing plans with unexpected events. Then there’s the fallout from hours of solitude on my bike - time to reflect on mistakes I’ve made, people in my life, and possible futures. But one big thing that the combination of interacting with the world and getting lost in my head has shown me how deep my mental health goes.”
“As someone who struggled with an eating disorder during my teens, and experienced PTSD after being raped, it’s been liberating to tackle so many challenges over a long period of time and see that my brain is healthy, that the umpteen therapy sessions have had a lasting impact.”
What were the challenges that you faced?
“Two weeks into the trip I got a little homesick, which I didn’t expect since I’d never experienced it, despite spending months away from home in different countries. But the polarity and excess of American culture with the weird language barrier between English and American was only amplified by my birthday being spent in Missouri. It took adjusting my expectations to overcome this. I viewed it like any other trip abroad - use local mannerisms, learn common phrases, and view differences endearingly instead of searching for similarities.”
“Adjusting my expectations has been a consistently useful way to overcome difficulties. Everyday I set the bar low and find myself doing better than when I aim high and feel overly pressured. More acutely, I couldn’t get into smallest gears on my bike as I neared Teton National Park. So at the top of a mountain pass I had to redo the break cable and indexing with the crushing knowledge that I was completely alone and ~200 miles from a bike shop if I messed up. Thankfully it worked and I could finish my 108 mile day into Teton and Yellowstone!”
How did you fuel your body? What’s your go-to snack?
“Favourite snack! It has to be apple and peanut butter wraps. I’ve eaten them on mountain passes, by lakes, the edge of highways. It’s always the right time to slather peanut butter on a wrap with apples slices. It also forces me to stop, get off my bike, and use my hands for a task that takes some focus so I break my day up and recentre.”
Support Sarah by donating to Rape Crisis
“I am fundraising for Rape Crisis UK to stand in solidarity with victims and survivors of sexual violence. Rape and sexual abuse are devastating crimes that are unfortunately common. 1 in 4 women, 1 in 20 men, and 1 in 6 children have been raped or sexually assaulted. The harm caused is unacceptable, and support is crucial for survivors.”
Rape Crisis England & Wales:
Her inspiring journey stands as a testament to the power of one person's determination to make a difference. As we applaud Sarah's extraordinary achievements, let us be inspired to create positive change in our own communities and advocate for a world free from sexual violence.
Donate to Sarah's Just Giving Page here.
Find out more about Rape Crisis here.
]]>Let's dive into the art of conquering hills using the cadence technique. Hills can be a formidable challenge, but with the right approach, they can also become a source of exhilaration and accomplishment.
In this article, we will explore cadence, its benefits, and provide valuable tips to help you enhance your hill climbing skills. So, gear up, saddle up, and let's begin our ascent!
Understanding Kadence Technique
The cadence technique refers to the optimal rate at which you pedal your bike, measured in revolutions per minute (RPM). By maintaining a consistent and efficient kadence, you can maximize your energy output and minimize fatigue during hill climbs. A higher kadence allows you to distribute the workload among your leg muscles more evenly, preventing early exhaustion.
Benefits of Cadence Technique
Energy Efficiency: A higher cadence enables you to distribute your effort more evenly, reducing strain on specific muscles and preventing early fatigue. This efficiency allows you to sustain your energy levels for longer durations, which is crucial when tackling challenging hill climbs.
Cardiovascular Endurance: By maintaining a higher RPM, you engage your cardiovascular system more intensely, improving your overall endurance and strengthening your heart and lungs.
Joint Protection: The cadence technique places less stress on your joints, particularly the knees, as you pedal in a circular motion rather than pushing with brute force. This reduces the risk of overuse injuries and keeps your joints healthy.
Tips for Mastering the Kadence Technique
Cadence Range: Aim for a cadence range of 80-100 RPM when cycling on flat terrain. Once you approach a hill, gradually increase your cadence to maintain efficiency while applying the necessary power.
Gear Selection: Anticipate the gradient of the hill and shift to a lower gear in advance. This will allow you to maintain a higher cadence without exerting excessive force.
Focus on Pedal Stroke: Concentrate on maintaining a smooth pedal stroke throughout the climb. Imagine scraping mud off the bottom of your shoes at the bottom of the pedal stroke and pulling your foot up at the top. This technique ensures power transfer throughout the entire revolution.
Body Positioning: Maintain an upright position with a slight lean forward when climbing. This posture engages your core muscles, provides stability, and enhances your overall power output.
Practice and Build Strength: Regularly challenging yourself on hills will not only improve your strength and stamina but also help you refine your cadence technique.
Some other things to consider when climbing hills...
Pacing: Be mindful of pacing yourself on longer climbs. Start conservatively and gradually increase your effort as you progress, keeping your cadence in check.
Mental Focus: Climbing hills requires mental resilience. Stay focused, maintain a positive mindset, and break the climb into smaller, achievable milestones.
Recovery and Rest: Hill climbing is physically demanding. Prioritise recovery and rest days allows your body to adapt and repair.
Incorporating cadence into your hill climbing repertoire can significantly enhance your cycling performance. Remember, practice makes perfect, so hit the hills, refine your technique, and revel in the joy of conquering those challenging ascents. Embrace the power of cadence, and let your cycling adventures reach new heights!
Happy cycling and see you on the road!
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Hot dogs are a beloved staple of any BBQ, and the possibilities for toppings are endless! Perfect for pre-ride and post-ride summer snackage, it's time to put away the ketchup and mustard. Here are some classic and creative hot dog toppings to try:
Chilli Cheese: This hearty topping is a crowd favorite, especially at ballparks and outdoor events. The warm, spicy chilli pairs perfectly with melted cheese.
Pigs in Blankets: This British delicacy shouldn't just be for Christmas! Wrap the sausage in bacon and top off with a dollop of cranberry sauce.
Onions and Sauerkraut: If you're looking for a tangy and flavorful option, try topping your hot dog with sautéed onions and sauerkraut. The combination of the two is a perfect balance of sweet and sour.
Hot Hawaiian: add the 'hot' in hot dog with this Hawaiian salsa! Chop up pineapple, a jalapeño chilli and coriander and mix with honey and lime juice. The sweetness of the pineapple and the kick from the jalapeños make for a winning combination.
Mac and Cheese: If you're feeling adventurous, try topping your hot dog with mac and cheese! It may sound unusual, but the creaminess of the mac and cheese complements the savoury hot dog surprisingly well.
British Banger: Bring the best of British to your dog by loading on baked beans, and scrambled egg. For meat lovers, try tossing in some chopped bacon and black pudding.
Avocado and Tomato: to get your veg in, top your hot dog with sliced avocado and fresh tomatoes. This combination is light and refreshing, and adds a tasty pop of colour to your hot dog.
The Pizza Dog: Bringing together arguably the greatest food inventions of all time... add grated cheese and pepperoni to top off your banger then simply place it in the oven until the cheese is gooey and golden.
No matter what toppings you choose, the hot dog is a treat that is always satisfying. So fire up the grill, grab your favorite condiments and toppings, and enjoy!
]]>When you're starting out, it is important to consider a few things before clipping in.
First of all, you will be needing a bike. If you don't own a bike, don't worry! There are lots of places where you can rent a bike for the day. Decathlon, the popular sport and outdoors UK retailer, are renting out bikes for as little as £10 from lots of their store across the country. Find out more here.
Once you have acquired a bike, it’s time to stock up on the essentials. A tyre pump will be needed for when you inevitably have a flat tire and can be bought for less than £10 online. It’s a good idea to keep the pump with you on long rides in case of emergencies.
A bike lock with a combination code is the way to go when you want to stop off for that mid-ride cuppa and cake.
Aside from bike accessories, it’s important to prepare yourself. Make sure to take some emergency fuel, you never know when you will need it and it might just give you that extra push when you need it the most. To stay well-fuelled throughout your ride, have a small snack every 30-40 minutes.
Stay hydrated by carrying a water bottle on your bike (and making use of it!) It’s also a good idea to top up on electrolytes after your ride to avoid camping muscles. If you have sweated a lot then you will need to replenish your salts but don't worry, getting essential salts doesn't mean an extra helping on the fish and chips! Sports drinks and dissolvable tablets can be purchased from most supermarkets and drugstores.
Wear comfortable clothing that you feel good in; something that will keep you warm and dry (and not too sweaty!) We recommend layering up clothing so you can control your temperature more easily in our wonderfully unpredictable British weather. In Spring and summer, wear a short-sleeve jersey and layer up with a jacket when the headwind picks up.
Shop cycling jerseys here
You will want to invest in some padded cycling shorts that will give you the support you need on your backside.. Without one, you will quickly find that the numb bum sneaks up on you. A padded bike saddle won’t help in the long run!
Shop padded cycling shorts here
Go at your own pace. There’s no rush. It is more important to enjoy your ride than to achieve time and distance goals. Take a route with nice views, cafes and nice terrain (avoiding the big hills). There is plenty of time to build up to them!
]]>The benefits of doing a triathlon are incredible. Let's have a look at just a few...
Build up your physical health and fitness
Taking on a combination of running, swimming and cycling works lots of different muscle groups. Across each of the individual sports, you will be required to use your entire body which will strengthen the key areas of calves, quads, hip flexors, hamstrings, glutes, arms and core. Increased muscle mass will quickly make day to day activities feel easier with a stronger body.
Improved cardio fitness that comes with training the cardio-vascular system needed across all the sports in triathlon, will aid in all-round stamina and strength. It will take less work for your body to move and get around on a daily basis – kiss goodbye to panting at the top of the stairs! As well as improving physical ability, it also strengthens the heart and lungs, reducing the chances of health risks such as heart disease.
It's a chance to try something new!
Taking on a new sport is a fresh new challenge, and one that will reward you in mood and motivation across all areas of your life. It’s an opportunity to discover new talents and gain new skills, which keeps us young and brings purpose into our lives and confidence within ourselves.
Taking on a challenge puts you in the same boat as everyone else taking on the same challenge! You are able to meet and connect with others going through the same experience. It’s likely you will have similar interests and personality traits; they are just as cool and brave as you to be trying out triathlons after all!
Most importantly – have fun!
In our busy lives its really important to have fun. Engaging in something you enjoy will reduce stress and improve happiness.
So, What are you waiting for? If you are in the UK, you can find your nearest triathlon on the British Triathlon Website https://www.britishtriathlon.org/events
Now, all you need it some kit! We can help with that:
For the Lasses, Womens Palm Triathlon Suit
For the Lads, Mens Black Triathlon Suit
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This International Women's Day, we remember Beryl Burton. One of the greatest cyclists of all time, and until recently, forgotten by the history books. With a career that spanned three decades, Beryl surpassed both competitors and expectations, defying the odds to become the best in the game.
Beryl, the Yorkshire Lass
Beryl grew up in Morley, a small town outside of Leeds, Yorkshire. During her childhood she suffered from chronic illnesses which led to doctors encouraging her to avoid physical activity whilst growing up. At the age of 18 Beryl learned to ride a bike and within two years, without any formal coaching, she had secured her first medal in a national competition.
It was clear that Beryl had raw talent for the sport, however, the grit, sheer determination and competitive spirit that she possessed would take her cycling achievements to new heights and landmark victories.
How Beryl bossed it
Beryl held 96 British titles across time trials, track and road racing, with most standing for 10-20 years. She was a 5x Pursuit World Champion and 2x Road World Champion winner. Staggeringly, she still holds the women’s record for 12-hour time trials 50 years later despite the advances in bike technology and understanding of the sport.
Perhaps the most iconic moment in her career took place in September 1967 during a 12-hour time trial where she came head-to-head with the favourite of British cycling at the time, Mike McNamara. Beryl covered 235 miles on her bike, cycling from the break of dawn and through to the evening. As Beryl passed McNamara, she reached out her hand, offering him several Liquorish Allsort sweets. Overtaking the British male champ was particularly impressive considering the men had a two-minute head start in front of the female cyclists and she still had two hours on the clock when she overtook him, out-distancing him by half a mile. (Go on Lass!)
Despite setting many records, Beryl’s career spanned a time where women received very little media attention in society, sport and cycling, which greatly restricted the recognition she deserved. She was unable to take her career to the next level at the Olympic games as women were excluded from Olympic cycling until 1984. Beryl had past her cycling prime by the time she was eligible to compete.
Inspired by Beryl
Fully self-funded, Beryl evidenced immense commitment and talent that in today’s social climate would likely have taken her far further in her career. During international women’s day we want to take the time to reflect on her life and achievements which have been, for the most part, overshadowed.
Inspired by Beryl Burton’s life and achievements, we’ve designed a jersey for our wonderful FLAB Lasses to go out and Boss it Like Beryl this International Women’s Day. Anyone for a Liquorish Allsort...?
Shop our Bossing It Jersey here.
Find out more about our Beryl
Beryl’s book: Personal Best: The Autobiography of Beryl Burton
Film: Racing is Life: The Beryl Burton Story
BBC Podcast: Beryl Burton – The Yorkshire Dynamo
]]>From our survey it’s clear that many of you recognise the lack of representation of larger people in online and mainstream media and understand how crucial this is in fostering the understanding, respect, and acceptance of diverse body types in society.
When larger sized people are represented in a positive light, it helps to break down stereotypes and reduce discrimination based on size.
Representation also plays a significant role in promoting body positivity and self-acceptance and by seeing a variety of different body types in our media, people of all sizes can feel more accepted and confident in their own bodies.
It's also important that larger people are represented in a variety of roles, not just as comedic relief or in stereotypical roles as this can help to promote diversity and inclusivity, and ultimately lead to a more accepting and tolerant society.
It's frustrating that so many of you have experienced language or images that make fun of larger sized people because this type of fat-shaming, can have harmful effects on peoples' self-esteem, body image, and their mental health.
Studies have shown that exposure to negative stereotypes and stigmatising language can lead to increased feelings of shame, guilt, and self-blame among individuals who are targeted by such language or images. This, in turn, can contribute to poorer mental health outcomes, such as depression and anxiety.
Indeed exposure to fat-shaming language and images can also have broader societal impacts. When negative stereotypes are perpetuated in media and popular culture, it can lead to the marginalisation and exclusion of larger individuals in various aspects of life, including education, employment, and healthcare.
Therefore, it's important for individuals and media outlets to be mindful of the language and images they use when discussing body size, and to promote positive and inclusive messaging that celebrates all body types. By doing so, we can create a more accepting and supportive environment for all, regardless of their size.
It's not surprising that seeing only thin sportswear models can make some people feel self-conscious or negative about their own bodies when wearing sports clothes. The lack of diversity in body size and shape in the media can contribute to unrealistic beauty standards and can create a sense of inadequacy among individuals who don't fit those standards.
This can be particularly harmful in the context of sports and fitness, where body size and shape can be heavily scrutinised. The pressure to conform to a certain body type can lead to disordered eating habits and over-exercising, which can have serious physical and mental health consequences.
By featuring a diverse range of individuals engaging in sports and exercise, we can challenge stereotypes and promote acceptance of all body types in the context of physical activity. This can help to break down barriers to participation and encourage individuals who may have previously felt excluded or self-conscious to get involved.
Moreover, when individuals see others who look like them engaging in physical activity, it can help to promote a sense of belonging and motivation. This can be particularly important for individuals who may face additional barriers to participation, such as those with disabilities or those from marginalized communities.
Therefore, it's important for the sports and fitness industry to recognize the diversity of body sizes and shapes and to promote inclusivity and acceptance of all body types. This can include featuring a variety of models and athletes in advertising and marketing materials and ensuring that sportswear is available in a range of sizes to accommodate individuals of all body types.
Additionally, it's important for individuals to recognize that their self-worth and value are not determined by their body size or shape. Engaging in physical activity and sports can have numerous benefits for physical and mental health, regardless of body type. By promoting a culture of body acceptance and inclusivity, we can create a more supportive and positive environment for all individuals, not just in sports and fitness but in society in general and that can only be a good thing!
Access our bank of images here. For free personal and commercial use. Let's spread some proper pictures of cyclists!
FLAB community members continue to challenge the stereotypes of what a cyclist looks like whilst pulling off all sorts of cycling achievements that (according to some) they’re not supposed to, all whilst just having a great time on their bikes. It’s time to remind ourselves that THIS is what a cyclist looks like.
Michelle was in her 40’s when she started cycling now she’s rarely off her bike describing cycling as her therapy. As well as commuting to work she’s an avid gravel and MTB rider and has clocked up 1000’s of miles in the saddle. I trained to be a British Cycling leader because I’m passionate about encouraging others to take up cycling and that’s what I’m most proud of.
Ade has a similar story, coming to the sport 13 years ago she bought a Trek road bike for £400. I was so shocked by the price tag and couldn’t believe it when the salesman told me it was ‘entry level’. Times have changed and Ade is now a matchy-matchy fanatic with all the gear.
As a Breeze Leader she’s empowered 1000’s of women onto bikes and has cycled throughout Europe and the UK taking on some of the toughest challenges - LEJOG being one of them. Let’s just say some of the other LEJOG riders didn’t think we’d make it, so finishing before them made the achievement even sweeter. Cycling is my only ‘me’ time I get. It helps me mentally process whatever is going on in my life day to day.
Rafe Aldridge bought his first FLAB jersey in 2013 just after we started and has been a Fat Lad ever since. An experienced cyclist, qualified MTB instructor and British Cycling Ride Leader, Rafe is also a key contributor and guardian of our social media, offering advise and inspiration to 1000’s of you.
Rafe has done dozens of challenging rides, including 258 miles in a single ride, and he’s cycled all over Europe and the US the length and breadth of the UK. “My belly is the least interesting thing about my cycling and therefore warrants the least amount of discussion.”
Alex Latimer is one of those inspired by Rafe. “I started riding again just over two years ago. I couldn't do 8 miles without needing a lie down but this year thanks to a little encouragement and belief from Rafe I completed a 200km one day charity ride for the Alzheimer's Society.
For Emily Williams cycling is all about friends and laughter. A real outdoorsy person Emily’s ultimate goal is packing all she needs into bags and setting off on a great long tour of somewhere. I love cycling without too much of a plan or fixed objective and being able to make it up as we go along. Emily is co-founder of Every Body Outdoors, a community organisation fighting for clothing, gear and representation for plus size bodies in the outdoors.
Stuart Dick has cycled all of his life but began cycling on a regular basis in 2019. He is a committed to the cause, managing to cycle all but one day throughout 2021 - perhaps it’s his usual post ride snack of pickled onions which has given him focus and determination!
My bike has ‘taken me places I had never been before, allowed me to meet people I wouldn’t have met otherwise and opened up a world I’m still discovering.” In June Stu takes on his biggest challenge, cycling LEJOG in aid of the National Autistic Society.
For John McBride an occasional commute to work ignited a love for cycling and he now rides for fun as well as utility but it hasn’t been an entirely easy journey. Apart from falling off countless times, (clipless pedals!), John had over a year of cycling and chafing under his belt (pardon the pun) when he realised that you’re not supposed to wear underwear under cycling shorts. “What a weird and liberating feeling it was when I first went without pants!” Being outside is a major motivator. I’m a great believer in the benefits of {fresh air}, meeting random people, forgetting your stress, countryside views, café stops and that well earned beer you can have guilt free!
2.5 years ago Mell Jeffrey was 50 and although she hadn’t ridden a bike since her 20’s she persuaded her husband to get her an ebike. “I hoped to commute to work and to my horse but the local hills scared me. Within 18 months she was hooked and bought herself a gravel bike. I’ve done over 2500 miles on my Ebike which I now just use for commuting and 1500 miles on my gravel bike.
Mell’s ultimate cycling goal is to complete a 100 mile ride and do some longer cycling tours.
I feel better for cycling both mentally and physically. I don't think I have any photos of me on my bike where I'm not smiling .... Says it all”
Like the Robinsons, Kizzi Keast also started cycling during lock down after buying themselves a second hand bargain from Facebook which they named Roxie. “ She was heavy, and slow (like me!) but got me out there.” Later that year Kizzi treated themselves to a brand new Triban road bike -Trixie and in 2022 took part on the FLAB Big Fat Bike Ride. “I was so nervous about it before hand but it was absolutely amazing on the day and I am so proud of myself.”
Paul and Leanne Robinson had always ridden static bikes but during lockdown their new road bikes became their saviour. As well as running regular FLAB Social Zwift rides, Paul and Leanne have clocked up the road miles with centenary ride completed, their next cycling goal is a 300km Coast to Coast to Coast. You can join Paul and Leanne on the official ZWIFT FAT LAD AT THE BACK Social Rides group here.
Mount Ventoux is reserved for proper cyclists it’s 21.5km of sustained climbing, 18% of which is between a 10-15% gradient. Then there’s a 500m section at 11.6% and a five km segment that averages nearly 10%. So Stu Hyde shouldn’t be able to cycle that should he? He’s not a skinny whippet, he doesn’t look like a cyclist, he’s over 50! Yet Stu’s been a cyclist all his life and he’s a Mount Ventoux veteran, scaling the iconic climb an amazing 27 times.
Happy Riding!!
“I am on my sixth pair of footwear, seventh tent and tenth month” Tiny (aka Allen) tells us as he peers out of his tent.
In December 2021, the French Foreign Legion army veteran who suffers from PTSD, set off from Plymouth to cycle the lengths of the UK in the hope to raise £40,000 for PTSD/CPTSD non-profit veteran support groups and charities.
On his extraordinary adventure, Tiny has cycled from Land’s End to John O’Grats, climbed Ben Nevis, travelled across the West & East coast and stopped off in Holy Island all while pulling his trailer weighing over half a ton. The FLAB team were lucky enough to catch him as he made his way through Ilkley.
Suffering from arthritis, multiple heart attacks and diabetes, the journey has been no easy feat. Tiny finds his strength from his intrinsic joy of giving and helping others. He receives plenty of love and support from the strangers he meets along the way evidenced by the supportive messages and hand painted murals tattooed across his trailer.
As we stand at the side of a bustling Ilkley road telling us about his life on the streets and struggles with mental health and plans for the future, cars beep in support as they drive past. Tiny was able to get out of life on the streets by busking with his didgeridoo and continues to do so to raise money for food and basic necessities on his travels.
Kitted up in mainly army gear, we thought we would help him out by gifting him a big bag of FLAB goodies to keep him safe, warm and dry on his onward journey. Tiny has another 10 months of travelling before heading back to Plymouth where he’ll rest for 2 days before doing it all again!
Tiny continues to share his journey updates with his Facebook group and Youtube videos. You can support him in his epic mission by donating to his Go Fund Me page, and, if you do see him on his travels, make sure to say hi as we guarantee he will have a great story to tell you.
What an inspirational cyclist. Wishing you all the best Tiny!
]]>
But you can get back to cycling whether your break was a few weeks or years. Therefore, who better to ask than our amazing, supportive FLAB community, what their top tips are for getting in the saddle, this is what they suggested…
“Take it steady, build up your fitness and mileage in small chunks…unlike cake.”
“Choose a quiet, fairly flat route and don't look at segment times on strava!”
“To quote Eddy Merckx……it doesn’t matter how far or fast you ride…..just ride your bike oh, and enjoy the scenery.”
“Don't be ashamed if a hill defeats you. Get off, walk up it and try to get a bit further up it next time. It's about enjoying it not torturing yourself.”
“The hardest part in getting dressed to go out , plan an easy flat route , throw a coffee and cake stop in the middle . Not every ride needs to be at 100mph. Sometimes just a gentle peddle around the city with no agenda is what you need.”
“It doesn't matter what others think; it doesn't matter whether you meet performance levels bragged by others; it doesn't matter if you have the latest gear etc. Just get out, be you and have fun.”
“Do things at your own pace, manage your recovery so no going too hard, too fast too soon. If you prefer to ride with others do that; if you prefer to ride alone do that or do mix.”
“Enjoy it, focus on the smiles the miles will come and only compare yourself to yourself, if you are doing better than you were you're winning.”
“Don't take on big hills on your first couple of rides. Don't worry about stopping for a rest, plan a stop for a brew, enjoy being outside and take in the countryside.”
“Find your local FLAB Social rides group and prepare for a warm welcome and lots of encouragement!”
“Keep your head up, don't let the views go past you as you ride. Stop, take photos, say hello to people, pet the dogs. Make the rides fun and interesting, plan routes with that in mind.”
New Year’s resolutions are proven not to work and nearly 80% of people admit to abandoning their resolutions by February. Whilst New Year’s resolutions can seem like a bit of a laugh, for some people, the pressure they put themselves under and the inevitable failure can cause a range of emotional and psychological problems, including depression and anxiety.
Our fun New Year Campaign is aimed at combating some of the negativity and self doubt that we’re bombarded with and encouraging people to be positive about themselves and not to set themselves up for failure by setting unreasonable targets in the first place.
According to research less than 12% of people stick to their New Year's Resolutions and losing motivation, being too busy as well as changing goals and priorities are the main reasons for giving up.
When it comes to resolutions, losing weight is one of the most popular and it’s also one of those most likely to fail. We already know that diets don’t work and your chances of keeping the weight off even if your diet is successful is still only 5%.
Other popular goals are centred around living healthier, improving health and diet and increasing exercise all of which are great objectives but combined, they can be overwhelming and can result in more failures. Making a few small changes is much more likely to have a higher success rate and can often have a better overall effect, than trying to make life changing resolutions.
Don’t feel guilty about the foods that you choose but do try to substitute some good stuff for some of your usual bad stuff.
If you want to get fitter you don’t have to sign up for a marathon or the Mallorca 312. For example research has found that simply walking every day has significant health benefits, with studies even suggesting that it can even help to protect you from disease and extend your life.
Spending more time in nature can also seriously improve your mental health so you can potentially double up on the benefits if your walk takes you outside.
When you think about what your body actually does every day, it’s clear that humans are incredible creatures. Our campaign promotes you, being happy with you and cutting yourself some slack about not being the best in the world at everything because each and every one of us is awesome in our own right. Think about the complex functions we carry out every day. Communication, thought, coordination, creativity, memory, reflexes, dexterity to name but a few – you’re already a pretty magnificent creature just as you are!
Positive thinking doesn’t just help you feel better, it’s actually good for your mental and physical health. It can make you more resilient to illness, increase your lifespan, improve depression, lower your levels of distress and pain and give you better coping skills during times of stress.
We’ll be releasing 10 New Year’s Campaign graphics with fun, positive messaging onto our social media throughout January. You can download digital copies for your personal use and to share with friends as they’re posted.
]]>Here's our advice on coping with the holiday burnout.
It’s easy to slack off on exercise when life gets busy, but that’s not wise. Even a short bout of exercise can get your heart pumping, the endorphins flowing, and in general, make you feel better about your whole day. Plus it will keep your days structured and motivated to carry on exercising throughout the holidays. So don’t pack away your bike, a social ride with mates could be just what you need. And if bike riding doesn’t fit in with your commitments, what about a nice walk with family or friends?
Dr Jansen states ‘Good sleep is essential for maintaining our baseline mental health, as one night of sleep deprivation can dramatically affect mood, the next day.’ When you’re over-tired you are more likely to get sick, eat poorly, and can be a bit grouchy to everyone around you.
The general recommendation is to get seven hours of sleep, but this might seem like a luxury when there’s lots to do….but that can wait. Try setting an alarm for when you need to go to sleep to ensure you get the seven hours you deserve. And if you go to sleep before then, those extra hours are an added bonus.
Christmas can be a great time to enjoy it with friends, colleagues and family, but it can also be an exhausting holiday if you don’t manage your time wisely.
According to author and chartered psychologist Dr Meg Arroll, “We all have an individual and unique social battery that is drained or restored by certain interactions and situations. The reasons why some people drain our batteries more than others is to do with a combination of factors, including your personality, the other person’s personality, your attachment style and how stressed you’re feeling.” Therefore if you feel like you are more of an introverted person, don’t feel pressured to attend every single social activity.
With so much going on, it’s easy to use our personal time for other commitments but it’s when we are busier, that we need ‘me time’ the most. Taking breaks during the day, keeping to your exercise routine and not overindulging during the holidays seem like small things, but they can go a long way to ensure that your body, mind and energy are regenerated from the holiday season and ready for the new year. Try recharging by reading a book for a few hours, watching your favourite movie or putting your feet up and having a little nap.
Nobody knows your body better than you. Make sure to listen to your body if it’s telling you to take a break, don’t ignore it and push through. Letting yourself get to the point of burnout won’t help anything or anyone around you, both at work and at home.
Opening up about how you’re feeling can be hard, especially when you feel like you're drowning. But if you have a loved one to talk to, that might help you feel more afloat. Discussing how you are feeling, 'invites people who care about you, to support you in the best way for you'. If that’s saying how overwhelmed you are or simply asking for some assistance, this might take a load off your shoulders so you’ll be able to have a clearer head.
Simple breathing exercises can make a huge difference when you’re feeling overwhelmed or your thoughts are racing, and they can easily be slotted into your day. Start every morning by taking slow deep breaths and focusing on the present and thinking about what you’re grateful for, this will help reduce your anxiety levels and allow you to think more clearly. If you want to go pro with your breathing checkout Wim Hoff’s breathing exercises
If you've got any more useful tips, let us know below.
]]>Winter riding is all about visibility. We’re big advocates of Daytime Running Lights and during the darker months, this is even more relevant. Whether you’re cycling during the day or at night, switch your lights on.
Your front light should be bright enough to light up the road several feet in front so that you can see potholes and other hazards and a flashing backlight will catch the eye of other road users and help to differentiate you from the brake lights and rear lights of cars and vans.
In addition to front lights, you can Go Go Gadget with light-up helmets, spoke lights, glow bands and even bike balls which dangle off your seat! Can you have too many lights? We’re channelling Blackpool!
But do be mindful of how bright your lights are. Whilst you want to see and be seen, don’t get carried away with your lumens and blind other road users.
Hi vis and fluorescent cycling jackets and jerseys will help you to be seen on the road. Most cycling jackets and jerseys will also have additional reflective details which will all increase your chances of being seen on dull days and before dusk. One of the best places for reflective elements and high vis colours is on your lower leg or foot because movement is key to catching the attention of the human eye, so wearing shoe covers or bib tights with hi vis or reflective detailing on the lower leg will make you stand out to other road users much more effectively.
There’s a host of reflective accessories and garments available. If you're going down the fully reflective garment route, try to find gear that’s still breathable and wicking or you can end up boiled alive in your cycle wear.
Winter and nighttime cycling can benefit from a bit more planning and it can be a good idea to switch up your regular rides and plan routes in better-lit areas or on roads with decent surfaces or less traffic.
It might seem like an obvious thing to say but keeping your eyes and ears open is even more important when cycling in the dark.
Be alert to seasonal hazards such as fallen leaves, frost, damaged road surfaces and puddles that might be hiding potholes etc.
Make sure you have a plan B – just in case. Always carry an extra layer - we call it the ‘get out of trouble layer’ and it can be a gilet or a packable jacket that’s there just in case you get stuck mending a tyre or if you have to wait for assistance. Packable layers are also great for the post-ride pub stop if you need a bit of extra warmth. For long rides, consider a backup light and a snack or two - you never know!
Despite commuting apart, it’s always nicer to ride with a mate and there’s definitely safety in numbers. Plus riding with a group of friends is a great way of motivating each other to get out more often and you’ll have someone to gossip with.
Whether you have a cycling buddy or not, make sure someone knows where you’re going and that your phone’s fully charged.
Send a message to a friend or family member, telling them what route you are taking and roughly how long that route will take. Then, if you get lost or stuck, someone will know where to find you.
There’s something quite magical about cycling in the dark, so let the stress and worry melt away and focus on you and your cycling.
Have we missed a top tip? Comment your top tips for cycling in the dark in the comment section below!
’Tis the season for panicking about Christmas gifts, but worry not, we’ve got the ultimate gift guide for the cyclists in your life. From a full cycling outfit for your other half, to a warm and dry cycling jacket for your Dad or a fun Secret Santa gift for your bike-loving colleague, let us make Christmas gifting easier for you.
What to buy the cycling man in your life – especially when he’s given you zero hints?! Is it time to trade up and invest in some super comfy, warm and snuggly, padded cycling tights? Or what about a surprise Will Ride For Cake cycling jersey? Check out our top picks for the best cycling Christmas gifts for him, including big and tall and plus sizes too.
Men’s Black Stealth Jewel Reflective Thermal Padded Bib Tights £109.99
Look after the crown jewels with our men’s thermal cycling bib tights - they don’t get much bigger or better than this. Featuring technical, stretch, compression fabric and premium components, only the best for our fat lads. In large to big and tall and plus size
Men’s Hi Vis Orange Stripe Tor Jacket £139.99
For the lad who wants to stay warm and dry while being stylish. Our Tor soft shell Jacket is the go-to cycling jacket for when the weather turns. In XL to big and tall and plus size
Men’s Blue Contour Long Sleeve Cycling Jersey £69.99
Stay warm and cosy in this mid-weight fleece jersey. In large to big and tall and plus size
Men’s Ey Up Tech T-shirt £34.99
Say ‘hello’ without even having to open your mouth. Not getting this novelty technical t-shirt for your Yorkshire mates/relatives is a crime! It’s wicking and breathable so it’s great for the gym, on the bike or even down at the pub. In small to big and tall and plus size
https://fatladattheback.com/collections/mens-t-shirts/products/mens-black-ey-up-technical-t-shirt
Men's Will Ride for Cake Short Sleeve Cycling Jersey £54.99
For the cyclist whose ride always includes a well-deserved cake stop. And why not?! In small to big and tall and plus size
Everyone knows that you can never have too many cycling jerseys so if your lass is a cyclist, then new cycling clobber could be the perfect Christmas gift for her. Whether it’s a Hi Vis Winter jacket to keep out the cold and rain or a pair of warm and snuggly thermal cycling tights, we’ve got some great gift ideas for you and everything comes in plus sizes too.
Women’s Moonchild Long Sleeve Cycling Jersey £69.99
This Tarot inspired jersey is perfect for the lass who likes to channel her inner goddess. In small to plus size.
Women’s Rainbow Thermal Padded Cycling Bib Tights £89.99
Bring rainbows with every pedal in these super comfy h cycling tights. With a female-specific high-density pad, they’re available in small to plus size.
Women’s Rainbow Tor Cycling Jacket £139.99
This hi-vis winter cycling jacket stands out on the roads, whilst keeping you warm and dry. Breathable and wicking there’s no overheating in this technical jacket. In UK 14 to plus size. https://fatladattheback.com/collections/new-womens-cycling-clothes/products/womens-rainbow-tor-cycling-jacket#productinfo2
Women’s Bike Eat Sleep Tech T-shirt £34.99
If she lives and breathes cycling 24/7 this is the perfect T. Made for a technical fabric it wicks and breaths so it’s perfect for cycling, running or hanging out down the pub. In Small to 5XL https://fatladattheback.com/collections/womens-t-shirts/products/womens-sky-blue-bike-eat-sleep-repeat-technical-t-shirt
Lido Headband £5.49
For the lass who likes to keep her barnet out of her face, these fun h will top off her cycling outfit and make great stocking fillers. One size.
https://fatladattheback.com/collections/headbands/products/lido-headband
She is Fierce Short Sleeve Cycling Jersey £54.99
For the cyclist who owns the roads, this stand-out womens design comes in a mid-weight, lightly brushed, wicking and breathable fabric, perfect to layer up on those chillier days. Just don’t mess with this lass she might bite!! In small to plus size.
Mountains bikers – the adrenaline seeking, mud lovers of the cycling world. Christmas is a great chance to get them some proper nice gear they will enjoy mucking up sooner or later.
Men’s Black Cracking Mountain Bike Shorts £89.99
No cracks here! Just comfortable, practical cycling shorts which don’t fall down and expose your bum. In small to plus size and big and tall men
https://fatladattheback.com/collections/mens-mtb/products/mens-mountain-bike-mtb-gravel-baggy-shorts
Men’s MTB Long Sleeve Windproof Jersey in Grungy Green £64.99
A great choice for MTB, Trail or Gravel riding, this great technical long sleeve jersey has a windproof front to keep you warm on the super fast down hills and a midweight jersey back to stop you from overheating on the tricky hard to pedal up hills. In size Large to plus size and big and tall mens.
Women’s Black Padded Cycling Under Shorts £39.99
Providing perfect padding to the nether regions, these padded cycling undershorts have a lightweight mesh side so you don’t overheat and a wicking and breathable pad for maximum comfort. A great gift for any cycling mad woman as they’re super versatile and can be worn on the commute or on the trails. In UK 12 to plus size
Women’s Black Waterproof Jacket £34.99
A packable, waterproof cycling jacket that will keep you dry whatever the weather this is a great piece to stash in a pocket and should be a go to wet weather item. Great for post ride pub stops, it will keep you warm and keep the wind out when you’re sipping your first beer. In sizes UK 12 to Plus size. https://fatladattheback.com/collections/womens-mtb-mountain-bike-gear/products/womens-blue-camo-mountain-bike-jersey
Nithered Skull Cap £10.99
Don’t get brain freeze, just get a snuggly thermal skull hat for under your helmet. One size.
https://fatladattheback.com/collections/gifts-caps/products/unisex-skull-cycling-cap
Fearless Fabulous Female Neck Doo Dah £9.99
If she is a fearless, fabulous, female cyclist, this is the perfect Christmas gift for her. One size.
Know someone who’s utterly FLAB-sessed? Why not gift them something to add to their never-ending FLAB collection?
Baseball Cap with Classic Fat Lad Branding £9.99
Perfect for covering up post ride helmet hair the FLAB baseball cap makes a great stocking filler and comes with an adjustable tab so one size fits all flabby heads.
‘Put Your Foot In It’ Black Cycling Socks £9.99
Better than putting y’ foot in anything else, these Flabby socks will keep your tootsies nice and warm.
FLAB T-Shirt £24.99
This shouty, fully branded FLAB T-shirt makes a great Christmas gift for the man who likes to say it loud and proud at the shops, gym or pub! Sizes small to 5XL
https://fatladattheback.com/collections/mens-t-shirts/products/mens-flab-cycling-t-shirt
FLAB E-Gift Card £10-£100
You just can’t go wrong with a gift card and it takes the hard work out of Christmas gifting. Various values are available.
https://fatladattheback.com/collections/accessories-gifts-cycling/products/gift-card
Little stocking fillers are a great addition to any cycling Christmas gift and we got the perfect ones. And they are under £15 too!
Lanterne Rouge Neck Doo Dah £9.99
Is it a snood, a doo dah, a thingy majig?! Whatever you call them, it can be used in multiple ways as well as just keeping your neck warm! Choose from a variety of designs.
Fat Lad At The Back Water Bottle £5.99
Give the gift of hydration, with the FLAB water bottle. We have tested this and can confirm that it will also hold other drinks, such as beer and wine.
htt://fatladattheback.com/collections/gifts-water-bottles/products/cycling-gifts-water-bottle
Fearless Fabulous Female Poster £5.99
Brighten up your personal space with our collection of funky cycling jersey inspired posters
https://fatladattheback.com/collections/posters/products/fearless-fabulous-female-poster
Doodle Headband £5.49
Headbands are back in fashion so keep your barnet out of your face and strut your stuff fashionistas!
https://fatladattheback.com/collections/headbands/products/doodle-headband
Cycling Wallet £14.99
Imagine how cool you’d look at the cafe stop when you take your cake money out of a FLAB pouch. Room for tools or a phone and water resistant, it’s got pockets and a clippy thing and everything! https://fatladattheback.com/collections/accessories-gifts-cycling/products/water-resistant-cycling-pouch-with-fat-lad-branding
Jazzy Snazzy Sticker Pack £4.50
Stick it to ‘em! Can be stuck anywhere {that’s allowed}.
Ey Up Stripe Socks £9.99
Snazzy socks for the cyclist who likes their tootsies to be warm and jazzy.
https://fatladattheback.com/collections/gifts-socks/products/ey-up-cycling-socks
The Fat Lad At The Back Black Friday sale starts at 10.00am on Monday the 21st November and gives customers 25% off all non clearance cycling gear.
Here are our top picks for bargain hunters and cycling gift buyers alike.
They say there’s no such thing as bad weather, just bad gear - living in Yorkshire we might be inclined to argue with that - nevertheless Winter weather means that thermal cycling tights are a must!
With 25% off, our mens Champion padded cycling tights are now £67.49. Available with our loud and proud FLAB branding or without, in case you’re shy! Available in mens and big and tall sizes (approx. XXL to 7XL)
For the lasses, our womens best selling padded bib tights and tights are now down to £67.49 and £63.74 respectively. Available in simple back or with coloured highlights on the leg and packed full of features these are an absolute essential if you want to stay riding throughout the Winter. Available in small to plus size womens.
A good cycling jacket should offer you versatility across the seasons and our mens and womens Tor does just that. Layer up and down as the weather changes and this jacket will comfortably see you from Autumn to Spring. Wind and water resistant and breathable, the Tor will ensure that you stay warm and snuggly but that you don’t overheat and get clammy whilst you’re working hard. Available in a variety of colours and designs, including mens and womens Classic with our signature branding or without branding in a variety of hi vis colours. Available in our Black Friday sale with 25% off at £104.99 mens sizes 44 to big and tall and womens 40 - 53 (approx. UK 14 - 26)
Cycling gear is always a great gift for cyclist and a novelty cycling jersey will never go amiss. You can never have too many cycling jerseys right - no you can’t, it’s an actual fact. Our best selling womens Moonchild and She is Fierce short sleeve cycling jerseys are available in the Black Friday sale at £41.24 in womens small to plus size (approx UK size 8 to 26).
For the lads how about our best selling Tor spec Union Jack cycling jersey or the new style Geezer jersey available in black, red, blue or hi vis orange and yellow. All £48.74 in the Black Friday sale and in mens and big and tall sizes (size 36 to 52).
If it’s stocking fillers that you're after get 25% off our range of fun and matching cycling accessories for a totally coordinated look, including mens and womens technical T shirts, cycling socks, thermal hats, novelty cycling caps, headbands and neck doo dahs (snoods).
Black Friday discount excludes sale items, gift cards and sportive.
A waterproof jacket is an essential piece of cycling kit, but what’s the difference between waterproof and water resistant and which is the best option for your cycling style?
Shopping for the right cycling jacket is just as challenging as accepting the fact that Summer is over and Winter is here because there are so many technical terms and different names for things. If you’re a larger cyclist trying to find an appropriate cycling jacket can be even harder and can come with some additional things to consider.
Although it sounds (almost) the same, a Waterproof or Water Resistant jacket is two different things and both have advantages and disadvantages.
Here’s our breakdown of the features and functionality of both, to help you decide.
For a jacket to be classed as waterproof, it must:
Waterproof jackets are versatile bits of kit and are often made from lightweight fabrics so they can pack into a pocket for when they are needed, so they’re a perfect item to carry with you all year round.
Pros:
Cons:
Shop our waterproof jackets
A water-resistant cycling jacket uses waterproof fabrics, however, it doesn’t have waterproof seams and some panels of the jacket may use non waterproof fabrics, such as the side panels and the underarms to achieve a better fit and more comfort in riding position. The FLAB Wind and Water resistant jacket is an example of this where we use Lycra or Super
Roubaix on the side panels to achieve a better fit.
Because of your body shape in the cycling position, it’s not essential for these panels to be waterproof and there a big benefits to using other fabrics.
A Wind and water resistant jacket is often a go-to cycling jacket and can be worn on cooler dry days, drizzly days and for changeable conditions when you may face a shower or two later.
Pros:
Cons:
Shop our Wind and Water Resistant jackets
Shop our TOR jackets
To avoid the overwhelming late-night research, we gathered all of our cycling experience and knowledge into 13 things that we wish we knew as new cyclists. If only we knew all this at the start...
]]>Everyone starts cycling at the same point. In the beginning, you didn't have the foggiest clue of what chamois cream was, what kit to buy and what cycling 'rules' were true or full of rubbish.
To avoid the overwhelming late-night research, we've gathered some of our cycling experience and knowledge into 13 things we wish we'd known at the start...
Are padded cycling shorts worth it?
A bike ride without padded shorts can be a complete pain in the bum and if you were only going to buy one item of cycle wear, we’d say padded cycling shorts or leggings should probably be it.
Quality padding will enhance your ride no end and will ensure that your lasting memories of your first few rides are of the fun you had, not the sore bum you had.
The number one job of cycling shorts is to protect the rider from saddle sores, chafing and discomfort by providing a layer of cushioning and support to critical areas of the nether regions. In addition, the fabric on the surface of the pad wicks away moisture and will help to keep your important little places from getting hot and clammy.
Cycling shorts, tights and leggings are most often made of stretchy Lycra fabric which ensures maximum breathability, moisture wicking and compression as well as stretching in all directions so you get a close fit that moves with you as your best moves during pedalling and in the cycling position.
If you want to know more about cycling shorts, padding for the larger rider and how to get the best fitting padded cycling tights, check out our About Our Gear pages. If you’re sold and want the best for your bum, shop our Men’s and Women’s collections.
Should I wear pants under my cycling shorts?
It may seem weird to go commando but cycling pads are designed to fit next to the skin. This avoids the likelihood of chaffing and also ensures that the wicking fabrics can more effectively transport moisture away from your skin. Most underwear is cotton and this fabric can hold onto moisture leaving you feeling a bit hot and bothered down under.
Of course, it’s entirely up to you and there are no pant police on patrol, however, we do recommend that you get your pants off for a smoother ride experience. Give it a try – you might like it!
Should I wear a cycling helmet?
It’s an emotive point – some people can’t wear a helmet for religious reasons, some people choose not to but whichever side of the helmet fence you fall on, if you’re wearing a cycling helmet you’ll do a lot less damage to your head.
How many cycling jerseys do I need?
Some say that the more cycling jerseys you have the happier you are. Have a jersey for each day of the week, one for every weather condition and if someone says you can’t, then they clearly haven’t got your best interests at heart.
Does cycling make you ache?
After your first ride or two, your body will be sore, but celebrate the pain! You earned every ouch of it. Keep moving, but take things easy and use the next few days to plan your next two-wheeled adventure.
Do I need to buy bike lights?
If you’re cycling through the winter when dark nights and mornings can creep up on us, lights are essential but they’re also a sensible option for the rest of the year when DRL’s (daytime running lights) will ensure that you are visible to other road users however bright the sunshine.
Good lights don’t just ensure that you are visible on the road, they also enable you to see far enough in front of you to avoid potholes and obstructions. Our advice is to spend as much as you can on lights based on the conditions and frequency of your riding. You can get some recommendations by asking on our Facebook Forum – lovely people exchanging advice and first-hand experience of all things bike.
Are there cycling clubs for people like me?
Nothing bonds people together like slogging through a windswept, rainy ride around the local hills. Throw in a few punctures, a near-miss with a herd of cows and some post-ride pints and you’ve got yourself a cracking group of friends for life.
The thought of joining a cycling club can be a bit daunting and in truth, some of them are elite and exclusive BUT it’s still worth reaching out to see what kind of folk frequent your local club. The nice ones usually have starter groups or female-only groups which can make joining a club a lot less scary.
Alternatively, check out our FLAB Social Rides to see if there is a group near you. These informal regular group rides take place across the UK and were established to help members of the FLAB community find people to ride with. They’re volunteer-led and free to join and no matter what your ability, you’re guaranteed a warm welcome! We have a no-drop policy meaning no one gets left behind and we ride at the pace of the slowest. These are social and all-inclusive rides and nearly always involve a cafe or pub stop at some point of the ride.
Do cyclists always stop at cafes?
If your route doesn’t have a cafe stop, choose a better route. If your cyclist mates don’t want to stop, get some better friends. There’s nothing quite like having a break with a cup of coffee in one hand and a slice of cake in the other. That and the banter are arguably the best part of the ride.
Is pushing your bike ok?
‘Course it is! Hoping off your bike to walk up a hill is completely OK. It’s no one else’s business how you got up the hill as long as you get there with a smile. Hills get easier and (more enjoyable) over time, trust us, we live in Ilkley and we can only cycle 2 miles before we come to a hill. Plus if you walk up the hills, you'll be able to enjoy the fabulous views at a slower pace.
Do I need to lock my bike?
The cycling fraternity is generally an honest one, however, bikes are just too easy to nick by passing badun’s so you should take the simple precaution of locking your bike. Plus you’re much more likely to enjoy your pint/cake if you know that your precious bike is safe and secure.
How far should my bike ride be?
When you’re new to cycling it’s easy to be put off or intimidated by what feels like a long distance. We suggest that you forget about the distance and just think about the amount of time you’ll be cycling. Half an hour there and half an hour back seems easily achievable whereas 10 miles might seem completely out of the question!
For your first few rides pick a length of time that suits you, not a distance, then once you’ve built up your confidence and know how far you can get in that time you can start to look at distance as well.
How fast you go and how far you go aren’t important, so focus on your awesome self and your surroundings and enjoy your ride.
Do cyclists really shave their legs?
To the pro cyclists, the wanna-be and for the serious club rider this is a right of passage, not only does a silky smooth leg feel rather lovely it makes you (very slightly) more aerodynamical although you’re probably not going to notice this unless your shaving (sorry!) milli-seconds off your PB.
Another reason for deforesting your legs is that if you do have an accident, you’re apparently less likely to get in-growing hairs in your road rash sores. The logic of this doesn’t quite make sense to us but if you’ve ever experienced road rash you’ll know all too wincingly well that sticky dressings and leg hair are not a good combo and that in itself is enough of a reason to (at least wish that you did ) get the blades out.
Should I say hello to other cyclists?
We always say hello to other cyclists but not all of them say hello back. You’ll soon be able to spot the no hello-ers and we like to give them a particularly exuberant hello just for the fun of it!
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