Excelsior

Follow us on

james@excelsiorgroup.co.uk

07976 306 494

Main Menu

Latest Blog Entry

IFAC Reflections Part 2
January 22, 2019
A review of Jerome Simian’s workshops on physical preparation for sport. I had to choose between different “strands” of coaching topics at the IFAC conference in Loughborough. A difficult choice, not wanting to miss out on some excellent speakers. I chose to attend Simian’s because of a quote I heard on the HMMR podcast: “I […]
More

User login

Lost password?

How to cycle the length of Britain: Diary of an Intern

How to cycle the Length of Britain!cycle

I believe the best way to see Britain is on a bike! So that’s what I did….

I and 5 others decided to tackle one of the great British endurance challenges, cycling from Lands End to John O’Groats. It is said to be a distance of 874 miles, however for some reason we managed to make it last just over 1000 miles!

One of the common questions we were asked was ‘why are you doing this?’ Also a question a few of us asked ourselves! Some key reasons were highlighted:

  1. To challenge ourselves
  2. To have something to train/aim for
  3. Fitness
  4. As a holiday from work!?
  5. For charity (Diabetes UK, Headway, Multiple Sclerosis and Alzheimer’s society)

Preparation

We were all aware that this challenge would require a bit of training, considering none of us were regular cyclists!

I aimed to cycle one long ride a week and get out on the bike 2 or 3 other times a week for shorter rides. This doesn’t seem much but with work commitments and hockey I will admit I struggled to achieve this in the first few weeks.

However having an end goal in sight motivated me to train! I think goals/targets are something all athletes should set themselves.

After a very cold winter, postponing our training, we managed to get on the bikes by the end of January.

  • Weeks 1-4 consisted of 20-30 mile cycles on flat and hilly routes.
  • Weeks 5-8 we upped the mileage to 30-40 miles but stuck to flatter routes for the longer rides
  • Weeks 9-12 more consistently riding 40-50 miles including big hills
  • Weeks 12-16 the mileage was upped to 55-70 miles
  • During weeks 9-16 I was also strength training, focusing on:

o       Deadlift

o       Back squat

o       Front Squat

o       Lunges

The Actual Ride

The training definitely made pedalling up those hills a lot more bearable. Although there was some sore legs and very sore bums, everyone was fit enough to complete the challenge. A full blog of our adventures can be found at www.lejogmay2011.blogspot.com.

Nutrition and hydration

Burning approx 500 calories an hour for 5-6 hours a day meant energy intake was essential. On average we needed to consume between 4500 and 5500 kcal a day. I used carbohydrate drinks during the day with full meals in the evenings, trying to include some protein for muscle recovery overnight!

It is advised to drink approx 150ml for every 15-20min of exercise – so approx 3 liters during the ride with 1-2 liters before and after. I’m not convinced I managed to drink anywhere near that amount, good job I wasn’t racing!

Final Trip Statistics

  • Average Daily Distance: 73 miles
  • Total distance: 1007 miles
  • Average Speed: 12.5 mph
  • Time spent in the saddle: 79 hrs 29 mins
  • Estimated calories burnt: 39,750 Kcal
  • Total money raised: approx £700 for Diabetes (approx £4000 combined)

I really enjoyed the experience as a whole although some windy days were a struggle! It was nice to train for something other than hockey, my normal sport, and to challenge myself. I fully recommend it to anyone who likes the idea of putting their body through its paces.

Comments welcome, be good to hear from anyone else who has done this?

Fran Low

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Client Testimonials

College of St Mark and St John
James is an excellent and experienced Strength and Conditioning Coach. He is able to draw on these experiences to adapt and meet each client’s specific needs. James is known for his engaging and dynamic style that has proved effective in producing results. Having worked with James, he is both organized and efficient. He also is an evidence based practitioner happy to engage in debate and take on new ideas. James rightly demands high standards and a good work ethic which reflects his own contribution to each situation
 
More

Upcoming Courses

Athletic Development Coach – WILLAND
20 Feb 2019

Athletic Development Coach Venue: WILLAND Date: Wednesday 20th February. Time 0900-1630. Booking deadline Friday 8 February Is the ‘Athletic Development Coach’ course for me? This particular course is for our junior members to attend. If you are interested in attending please contact Carly. What will I learn? Course Goals and Objectives Candidates will be expected […]

More