Queen Elizabeth Country Park Trail Building

I've been helping out a little (much less than I would like) trailbuilding at Queen Elizabeth Country Park near Petersfield in Hampshire. There's a great bunch of volunteers and we have a good laugh and get a lot done. If you enjoy riding trail centres then get down there and lend a hand, it's much more satisfying hammering a berm you helped build.

Here's a little video I made from the last day I helped out:

More info on the QECP trail building facebook page

Basque MTB Holiday

Okay long time no post, not an unfamiliar sight but it's finally time I got my arse in gear and posted about the amazing holiday I had in June on the BasqueMTB & Great Rock skills week.

 

 

 

We rode for six days in different locations around Hondarribia (near San Sebastian) in the beautiful Basque Country. We experienced  days of mad heat (45 degrees C!), some light rain, some serious climbing and best of all some of the best descending and general all round mountain biking I've ever experienced. The variance of trails we rode over the six days was unbelievable;  intense, steep, rocky descents, long technical climbs and loads of fast and fun singletrack.

Ed's coaching (not to mention general beardy entertaining behaviour) was a great addition to an already ideal holiday and it was nice to take away some new skills. It was also highly enjoyable to witness my fellow mtbers improve throughout the week. If you're looking to brush up on your skills definitely checkout Great Rock.

As for the local knowledge, I couldn't reccommend Doug of BasqueMTB more highly. I'd never really considered guided mountain biking but now I've experienced it I realise how much of an impact on a trip it can have. Being spoon-fed glorious trail after trail after trail without any faffing about with maps and usual misdirection was amazing. And Doug really does know his stuff, not just trails (did I mention he knows some really good trails?) but bike tech, local bike shops, dining, drinking and any other Basquey goodness you might need. Seriously you would not find these trails without him so don't even bother visiting Basque country on your bike without hitting him up.

Okay enough gush from me here's some video and piccies courtesy of Doug and Ed.

Mountain Bike Adventure Week in the Basque Country from Ed Oxley on Vimeo.

(download)

 

Animal bike tour

Popped over to Avon Valley Country Park today to check out the Animal Bike Tour.

Basically, this is a mountain biking display team led by legendary trials rider Martyn Ashton. He performs some jaw dropping trials tricks alongside Blake Samson who throws in the most terrifying ramp jumps. To see these guys in action for real, rather than in online videos, commands a whole new level of appreciation.

The whole show is very entertaining, loads of fun and also very inspiring. Even the missus, who does not share my enthusiasm for mtb, really enjoyed it as did the rest of the crowd. Here's a brief video I took whilst there:

 

The tour is taking place all across the uk over the summer so if you get a chance to check it out I highly recommend doing so, check out their upcoming tour dates here.

Endomondo ride tracking app

I've been tracking my rides using a great little app for my phone called Endomondo. I run this on my Samsung Galaxy S Android phone but they have apps for iPhone, Nokia and Blackberry too, pretty much if your phone supports GPS you can probably get Endomondo on it (you can even use it without a phone and import your GPS data).
 
The thing I love about it is how simple it is to keep a record of your riding, simply start the app before you leave and stop it when done. Endomondo will save all the needed data locally and when you're done it uploads it to their website.
 
The app uses Google maps so you can use it to help navigate (although it doesn't currently let you see a planned route, only where you've been). It also records details such as your pace, calories burned etc. You can log into the website and see even more detailed stats on your ride and some interesting facts on ride summaries. It's also not restricted to biking either so you can use it for running, walking, road cycling and even kayaking.
 
There is also a nice social aspect on the website where you can add your friends and see their exercises which can make for good competitive fun.
 
It would be nice to be able to view and follow a saved route on the phone app (you can save and export routes online) and a more obvious prompt if you've not got your GPS on when starting up the app would be nice as I've done a couple of rides without GPS enabled (saves battery) so have missed that info.
 
Overall though, Endomondo is a great little app and in the past few months since I've been using it I've seen the application and the website evolve into a really nice platform that is continuing to grow and add new and useful features and statisics. How else would I know I've cycled around the world 0.035 times, to the moon 0.004 times and burned off 181 burgers (few more to go)  since I started using it?!

Easy Mountain Bike Cleaning

This post is going to be just about as exciting as the title alludes to. However, having rekindled my love of mountain biking and having not too long ago spent a small fortune on a new bike, cleaning it has risen to a much higher priority than when I was a lad. Plus there are some definite dos and donts when it comes to cleaning a bike so thought it might be useful to some to share my process for cleaning the bike and turns out its not as painful and arduous as you might think.

First of all we need a dirty bike, fortunately I have one of those. It's not filthy because by some miracle we've not had a drop of rain for best part of a month, however I've managed to accumulate a nice collection of trail dust and a bit of grime:

2011-04-29 17.06.35

2011-04-29 17.07.03

2011-04-29 17.07.26

So that's the mess we have to clear up. I was never too sure whether the purpose made bike cleaners were worth the investment and surely a tub of washing up soapy water would do the job. Turns out, I was wrong and these bike specific cleaners are actually very good. The most well-known is probably Muc-off, I've never bought any though because it's also the most expensive but I do believe it will do a good job. The two main ones I have used are Fenwicks and more recently Kaaboom. I made the switch from Fenwicks purely because that's what my local bike store was stocking at the time, performance wise they're just as effective as each other in my experience. The main advantage of these two is that you can buy an undiluted refill which works out very cost effective (£10-£15 for a litre > makes approx 10 litres when diluted with water). 

I use an old 500ml Flash cleaner spray bottle and drop a few mls of the cleaner in and fill the rest with water (Kaaboom offers useful measuring markers on the side of the bottle which is a nice touch). Once diluted, the cleaners are completely safe on the entire bike so I simply cover the bike in the mixture using the spray bottle. I'm quite generous with it and use at least half the bottle but I'm sure you could get away with being a bit more prudent if you really wanted to make it stretch. Starting with the saddle and working down I soak the entire bike, drivetrain, wheels, tyres, everything, even the bars, shifters etc.

By the time you've covered the whole bike you'll notice a lot of the grime already washing away even before any water:

2011-04-29 17.12.052011-04-29 17.12.24

Once the bike is covered I grab the hose and using a fine but fast spray (aka shoving my thumb over the end > fancy hose attachments optional) rinse the cleaner off.

IMPORTANT NOTE: do not allow the hubs, headset or bottom bracket to take a direct jet of water spray, water in these important bearings will have devastating effects and a powerful direct spraying with a hose or pressure washer will do the bike no good. You'll find most of any grime will get picked up as water washes down the bike.

That will most likely have the bike very clean already, if it's particularly grubby or there are a some more stubborn parts then you can either repeat or use the help of some soft brushes to agitate any remaining dirt.

2011-04-29 17.25.01

2011-04-29 17.25.15

2011-04-29 17.25.47

The next important step is to dry off the bike, I use some tork paper towel I keep the in the garage but a chamois or any quality kitchen roll will do the trick. The benefit of this is you mop up any accessible water and also notice any previously not seen remaining bits of dirt which you can just polish up with the paper towel.

Finally (and optionally) I like to give the whole bike a once over with light oil such as GT85, this gives the bike a really nice shine and adds a protective film ready for the next ride, no need to rub it in just a once over spray and leave. Also a good time to give your shifters and cable routes a quick squirt to work out any dirt and keep things running smooth.
IMPORTANT NOTE #2: if you have disk brakes, make sure you don't get anywhere near them with this oil as it'll likely contaminate and ruin your braking, safest bet is to take the wheels off and cover your brakes unless you're very careful.

Et voila, the use of a proper cleaner really makes this a simple job and I get this done in 10 minutes when just doing a quick clean like this.

2011-04-29 17.43.33

2011-04-29 17.44.07

Basque Skills Week

May 7th 2011 sees me hitting the big three oh. So I'm not quite the millionaire I promised myself and there's no Sunseeker yacht waiting for me down the marina but old age catches up with all of us. With reaching this grand old vintage I figured it's high time to accept age with good grace and do something mature and sensible to celebrate; So I've booked a week throwing myself down some Mountains in Basque Country :D

See there was this post on the BikeRadar forums, the pics posted by Doug piqued my interest into stalking surfing onto his website, flickr and vimeo vids and I was well and truly hooked. Browsing on his site, I read up on the skills week they're running in June in conjunction with Ed Oxley of Great Rock whom I was already aware of from Twitter and Singletrack Magazine. So a weeks guided skills training in an amazing looking part of the world with the craziest beard in MTB? Sign me up! 

The only hurdle was to get the approval of the FCO (fun control officer), but she was gob-smackingly supportive to my appeal and was pleased I'd found something significant to do in celebration of my 30th. The guys at Great Rock and BasqueMTB even sorted us out with a package that allow her to spend the week chilling by the pool and shopping whilst I'm hooning around on the bike and then meeting up for dinner in the evenings. 

All-in-all, I'm well chuffed, flights are booked and I've given myself another incentive to work on my fitness in time for the holiday. Doug and Ed seem like a great couple of hardcore MTB enthusiasts who really know their stuff and I'm really looking forwards to getting to know them and experiencing some of the ridiculous looking trails first hand. Full details of the trip available on the Great Rock website and here's some of my favourite pics and vids courtesy of BasqueMTB and GreatRock.

High Above the Clouds

Filming for the Great Rock Skills Week

Filming for the Great Rock Skills Week

All pics/vids copyright their respective owners Ed Oxley/Doug McDonald

Epic Challenge Time

So in a moment of apparent madness I've signed up to the Afan Monster Enduro challenge. This is an annual event which started last year and offers a unique route around parts of the regular Afan trails along with some lesser known additional trails. The challenge is available in 50km, 75km and 100km flavours and, seeing as I'm only just getting into this fitness lark, not overly experienced and have never ridden anything like this before. I'm going for the completely stupid 100km option!

It took a while to dawn on me how difficult a challenge this actually will be. The longest I've probably ridden is around 44km (on the longest standard trail W2 at Afan) and that was very hard. So to  double that will certainly require some effort. However, I'm willing to give this a go, especially considering the event is in aid of Macmillan cancer support, a charity I feel is extremely worthwhile.
So if you're reading this, please take a second and help motivate me by sponsoring me, even a token amount will help.
- riding to raise funds for Macmillan Cancer Support

Diet

Within the first few months of rediscovering mountain biking, I found myself losing a bit of weight. This was a welcome side effect of simply doing something that I love. In fact I managed to drop over a stone without any changes to the rest of my lifestyle other than getting out on the bike a couple of times most weeks.

Of late though, this weight loss seems to have plateaued, even though I'm riding more frequently (usually 3 times per week) and riding faster and further than when I started. So I decided to take it up a gear and start working out a more structured diet.  Having tried several 'fad' diets in the past I had an idea of what I wasn't likely to stick to but don't really know enough about health and nutrition to come up with something unguided. Fortunately, fellow computer geek @sarkie_dave has done all this work for me and come up with a diet for programmers. If you want to lose weight I suggest reading his post, it explains BMR, calorie counting and some good food advice in a straight, non-bs fashion without the patronising fanfare of your typical fad diet.

On top of that foundation, I also read a post on BikeRadar about achieving your ideal weight, there was a lot of things that made sense there but the thing that stood out was about structuring meal times. Basically, re-enforcing the common phrase "Breakfast like a king, lunch like a prince, dine like a pauper". This makes sense to me as we typically load ourselves up with the most energy at the end of the day shortly before simply going to sleep. So I decided to have a go at flipping eating habits about and making my primary calorie intake at breakfast and lunch and only having a very light meal for dinner.

 

The final part of the diet plan is calorie counting. I'm recording everything I eat in a spreadsheet. I've made a template of this spreadsheet available here if anyone else wants to take a copy. Simply add the foods you eat to the list on the right along with an approximation of the calories, then reference them in the food diary and it will auto calculate your calorie intake. I've also started subtracting calories for the rides I do.

I've only been doing this for a couple of days but so far energy levels are good, and I'm really enjoying the big breakfasts and lunches (made better by the support of my amazing cook of a girlfriend). I will report back on any weight loss progress.

Operation get fit, lose weight and MORE MTB!

The time has come to put a plan into action. Since getting a new mountain bike last August I've been getting out more and gradually improving my fitness and losing a little bit of weight in the process. This has been great fun and really got me back into a sport I absolutely loved as a child.

Whilst I'm very pleased to have noticed some improvement, I'm now ready to take things up a step and get a little more serious about my fitness, weight loss and riding.

This blog intends to document my progress and provide me an outlet outside my existing geekier presences to bore the world with. Posts will be a mix of health, diet, exercise and mountain biking along with anything else of slight relevance I deem fit to waffle on about.

1 of 1
Posterous theme by Cory Watilo