Tag

Cycling

What to Wear on Cycle to Work Day?

According to Sir Chris Hoy, people like me should not be wearing lycra and while I found his comments to be a little fat-shammy, I did see through my rage mist and even though he has since retracted some of his comments, I did recognise that he raises a very good point.

Lycra is certainly no friend of mine

Earlier this year, I was presented with my fabulous but form fitting Pearl Izumi Champion Team kit and my first reaction was to walk out of the room in sheer embarrassment, before realising that I was part of a fantastic group of people and that Pearl Izumi had picked me for who I was and not for how I looked. So, I stretched the Lycra kit over my folds, waited for a lull in photographs and posed for my Champion profile pic, wishing that the photographer would finish quickly (and please note how I have carefully cropped the picture to hide my moobs).

Smiling on the outside, but cringing on the inside

However, since receiving this kit and wearing it on the Team ride on induction day, I have hidden it away in my “to wear eventually” drawer which has now become a set of drawers. Instead, I have found myself wearing my Pearl Izumi running and MTB kit for my commutes into town. The only mountain visible is that of weight that I am carrying, but at least in this gear, I do not worry about how I look (well, not too much) and it did not prevent me from riding 45 miles at the weekend.

No Lycra Required

This Wednesday is Cycle to Work Day and I thought that I would follow up on my “What you need to Cycle to Work” post with this “What to Wear on Cycle to Work Day?” which lists what I really look for and need in my cycling clothing. They have to be breathable, durable and above all else, comfortable (living in Glasgow, waterproof is also preferable). Shaving seconds off my Strava times as I commute into the city is not high on my list of priorities (unless I have once again left home late), so an aerodynamic suit or helmet are not needed, especially as I am on a big hybrid bike that weighs more than the combined Tour De France field. Wearing lycra cycling kit will not make me a faster or better cyclist and I am never going to be confused for an elite rider.

Cycling for me is how I get from A and B and how I get some time for me. I don’t really see it as a sport, so there’s no way I want to dress like an elite cyclist (although after the weekend’s Pedal for Scotland, I am a little more intent on cycling further and faster).

However, I do appreciate a good chamois and too often, too short shorts can get caught in the horn of my saddle which can make for some unfortunate rear end displays, as witnessed in Pedal For Scotland when I had to stop to unhook myself (it is ok, I will not post a picture), so longer shorts over a bib work better and in Glasgow in the winter, I tend to wear big Berghaus waterproof overtrousers (currently on sale!) over my bib and these save me from getting soaked, while still affording me some protection for my derriere.

Baggy Trousers!

Other than that, I simply tend to wear layers of clothing dependent on the weather and where I am heading to, but generally (in scotland at least) it is shorts or jeans (I have water resistant pairs) and a tshirt and a light breathable rain jacket (occasionally a fleece) that I can store in my bike frame bag.

Love cycling, hate Lycra

There’s little worse than cold wet feet, so I usually wear a pair of my goretex running shoes and pack extra socks although I do have waterproof socks from Showers Pass for the truly horrendous days that we often have in the West of Scotland!

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While never having been diagnosed with Raynaud’s, my fingers are like ice in the winter and even in the summer I tend to wear gloves when cycling, especially as I am an office worker with the hands of someone who has never seen a hard day’s work. However for on the upcoming seasons, I will be using my waterproof Sealskinz gloves (yes, there is a recurring theme of ombrophobia).

Even my watch is waterproof!!

Under my helmet (yes, bloody wear one) I adorn my head with a buff. Not only does it keep my head worn in the colder days, but they are usually cheap and are now common giveaways at events. I especially love my Men’s 10K buff which can be bought from Baw Bag who donate a portion of their proceeds to cancer charities.

So cosy, I kept it on during the coach home after Pedal of Scotland

All across Europe those commuting on bike take it a stage further and cycle to their place of work in their actual work clothes. However, it is my experience that the roads of Glasgow are often dirty while I have been known to take the odd detour through Glasgow’s wonderful parks on the way home. There is nothing quite like ending a stressful day at work with a gentle ride through woods and along the riverside. Just thinking about it makes me want to get out on my bike.

If Carlsberg did detours

While I will not criticise anyone for wearing lycra, it is not for me and if wearing lycra puts you off cycling to work on Cycle to Work Day or another other day, then please follow my lead and wear whatever makes you feel comfortable and whatever will help you continue cycling to work.

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September 11, 2017 0 comment

Cycling Pedal For Scotland Physical Activity

What you need to Cycle to Work (my 5 month “expert’ advice).

written by Stephen Morrison

What you Need to Cycle to Work

Ever since the weather improved in March (wet, breezy and cold as opposed to soaking, blustery and freezing) I have been cycling the three miles to and from work each day. For someone who does not always have time for long rides, this is valuable bum in seat time that will help me prepare for my Pedal for Scotland 2017 Challenge (I hope).

Over these past five months of cycling to work I have learned a few valuable lessons that might help to encourage you to get back on your bike and cycling to your place of work or education.

The most important thing that I have learned is that I genuinely enjoy my cycle to work. More often than not, it puts a smile on my face.

When was the last time you smiled on the bus to work?

Not only is it often faster than the bus, but it is both energising and calming. It is the perfect start and end to the working day for me. Cycling to work brings an array of benefits (you do not need to be a Tour de France rider to enjoy cycling) and you can read about them in this Pedal for Scotland feature in the Daily Record.

Now that I kinda know what I am doing, I would never go back to getting the bus or train. However, there are a few things that you might need before joining me in a cycle to work.

Firstly, you need to understand that not all drivers hate cyclists (no, really, they do not). Yes, I have had some obscenities hurled at me for daring to hold up traffic and yes, I have been victim to some drivers cutting me up, driving too closely and even tailgating me with their engine revving, but in the main, most drivers are courteous, understanding, forgiving and even respectful, especially if we show mutual respect. They have given way to me, waited patiently behind me and the vast majority overtake me in a safe manner, maintaining at least 1.5 metres between myself and them.

Let’s all get along .

Drivers are not the enemy and they should not be the reason for not getting out on your bike and joining the increasing number of commuters that now cycle to work.

You also need to be seen. Orange (or luminescent yellow) is the new black while lights are a must, even in the summer months. You can spend a small fortune on lights and I do like my Garmin Varia Smart lights that respond to my speed and to light conditions, but for city cycling I have found that my super bright and long lasting Infini Sword set is ideal and more cheaply replaced when they are unfortunately stolen (we will come to that later).

Be seen, be safe

Four Seasons in One Cycle to Work Day

With Glasgow being one of the wettest cities in the UK, I also seem to take the wet weather with me everywhere I go. Even when I am feeling warm, the temperature could drop away, so I made sure to invest in a bright waterproof jacket.

Again, you can spend huge sums on weatherproof hardshell cycling jackets, but if like me, you are a) short of cash and b) larger than the average Tour de France rider you might want to opt for a simple but still highly effective barrier running jacket (get one in the sales!). Not only are they relatively light on the wallet, but they are also extremely light to wear and carry, very breathable (I once made the mistake of wearing a hiking jacket. There was more moisture in the inside than the outside) and a little roomier than your average cycling jacket. My current fav is the Pearl Izumi one below (not just saying that as Champion Team member…honest).

Most importantly, they keep you dry

I love my Cycle to Work

In the picture above, you will also see that I am wearing gloves….in summer!!

I have always had cold hands and as an office worker, I find that wearing gloves prevents blisters and protects me from biting cold winds and driving rain, even in summer! I have every level of glove protection, from fingerless to fully thermal, but a light pair of trail gloves will provide enough comfort and protection this summer without making your hands sweat.

While on the subject of keeping you dry, I highly recommend fitting mudguards to your bike. While they might not help you win that Strava segment, there is little worse than a jet of surface water being propelled from your wheels onto your thighs and groin (yes, I have been there). Most shops such as Evans Cycles sell and even fit them (yes, I am that hopeless).

As I am cycling to work, I have my work clothing and lunch etc in my bag, so a decent rucksack is invaluable, especially for my valuables likes wallet, keys and phone. As is a waterproof rain cover (you may have guessed that I have a thing about the rain). You can splash out for a waterproof rucksack or one with its own cover, but I love the Double Hump cover on top of my existing rucksacks. It also adds added visability and a couple of handy storage pockets.

Make every wet cycle to work day a Hump day.

You might also want to invest in waterproof socks, but I find them quite bulky. I have yet to master the use of cleats, so I tend to wear Gore Tex trail running shoes and pack a spare pair of socks in my bag

From protection from the rain, we next move onto protection from the slippery hands of bicycle thieves. I find myself now cycling everywhere. To work, to the shops and even to my GP. Despite living in CCTV obsessed Britain, I have heard, with increasing frequency, of too many bikes being stolen by opportunistic and sometimes skilled and equipped thieves. If a big thief wants your bike, the right tools will disable most locks and break any chains, but you can make it difficult and hopefully deter them from attempting to steal your bike.

For too long, I put portability and storage over security and opted for a simple chain that gave me relative peace of mind in my underground bike garage at my work. However, I recently received the Kryptonite Keeper 810 from my friends at Madison Cycles . With its flexible hardened steel links and one metre length, I can chain it to almost anything and while at 1.11kg it is heavy, it also relieves me of the weight of worrying if my bike will still be there when I come out of the shops or GP.

Even Superman would and this challenging

Whatever lock you get, please get one which will deter a thief from stealing your bike and look for locks and chains with a Silver or Gold standard (it will also help with insurance). You might also want to register your bike and have it security marked. You can find out where you can get this done for free HERE.

Thieves don’t just steal bikes. They will steal your lights, wheels and anything else that is not secured. It is a hassle but having lost one set of lights, I now also remove my lights, tool bag and bell from my bike whenever I park it while I also secure my wheels with additional chains.

Yes, you did just read that I remove my bell. For my bell is no ordinary bell. I have found that rather than cars, it is pedestrians that I need to be more cautious of when cycling in the city. Compared to a car, I am relatively silent and frequently I have had pedestrians step out on front of me. Or I used to!!

Timber!!

Now, thanks to the wonders of the Timber Bell I need to worry no more. Whenever I am in populated areas on cycling on shared use paths, I switch on my bell and watch as people instinctively step out of my way and out of danger. No more panicked reaching for the bell seconds before impact. It is like magic. Then, when I am on the open road, I switch it off. I would recommend this bell for anyone riding on trails or cycling in a city.

Now for some controversy.

The one thing that you really need to have is a helmet. There, I said it! I really do not care what others think about my anecdotal experiences in comparison to public health data. If I had not worn a cycling helmet, I would have on at least two occasions suffered some level of head trauma as I have fallen from my bike after losing balance. A helmet will possibly not help you if you are hit by a truck at 50 mph but it will protect your head against minor accidents and the wearing of a helmet has been shown to reduce your chances of suffering a serious head injury by 69% .

For me, putting on a helmet every time I get on a bike is second nature. It does not make me cycle more aggressively or feel invincible, but it is similar to putting on a seatbelt in a car.

You do it because you know that it reduces the risk of injury.

And for the fashionistas amongst us, a helmet does not have to spoil your look. I love my Lazer Genesis lid and you can get helmets in every style and colour.

Make any cubicle door look instantly better with a cycling helmet

Unfortunately, our roads and cycling networks are not comparable to many of our European neighbours and we should not be comparing how they cycle sans helmets.

Use your head and use a helmet to cycle to work.

The last item or items you need is a repair kit. Yes, you can chance your luck (and I did for three months), but eventually you will get a puncture or a chain will snap, so I now always carry the following:

A spare inner tube (only one as how unlucky would I be to lose two tyres).
Tyre levers for levering tyres when replacing above tube.
A gas canister for quickly inflating above tube.
A pump for slowly inflating tube.
A multi-tool that does a multitude of tasks.
A chain tool that does one task. Removing/adding chain links.
A set of Allen keys for adjusting everything else.

I store these in a wee triangle bag that sits snugly in my bike frame. I am sure that I could find another 20 tools and gadgets to add, but these provide me with a semblance of confidence as I cycle to work and are about all I know how to use.

On top of the above, you need a bike (next blog will give you some ideas) and a will to cycle to work. For me, it started as a replacement for running, but now it is my favourite mode of transport and even my favourite activity.

What do you need to get you cycling to work? What is stopping you and what barriers are getting in the way? Let me know and one of my next posts will try to address your responses and give you some ideas.

It is not officially Cycle to Work Day until September 13th but let’s get you started now.

Go on. Sign up to Cycle to Work Day.

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July 13, 2017 3 comments

Cycling Pedal For Scotland

Get Back in the Saddle for Bike Week (10th to 18th June)

written by Stephen Morrison

It is Bike Week (10th to 18th June) and across social media we are being urged to sign up for one of the hundreds of fun and friendly Bike Week events across Scotland and you might be wondering just why you should get back on your bike?

For me, it was almost a necessity. Knee and hip problems made running a painful experience and I wanted to continue being active without having to spend too much time in a gym (no offence to gym goers, but I do prefer being outside).

But why should YOU look out that old bike in the garage or shed or even consider parting with some hard earned cash to buy a new one?

When thinking about cycling, it is easy to picture the gruelling mountain climbs of the Tour de France or the exciting Velodrome action of the Commonwealth and Olympic Games and possibly think that cycling is something for really fit people and not necessarily you.

You possibly have not cycled in years; it always seems to be raining (in Glasgow, at least) and the roads are a mess.

Why does it always rain on me

I hear you and I have been you.

It took me several months to make the transition from walking proudly and determinedly out of Evan’s Cycles shop with my new hybrid (not a mountain bike and a not a road bike) to actually taking my first ride out of my front door.

I shared all the above fears and being rather large (i.e. fat), I was not sure about my fitness nor my abilities. Every day, I hesitated and I procrastinated. I came up with every excuse that has ever been used and then invented some new ones.

But what if I told you that it was as easy as riding a bike?

You sling your leg over the bike (even that was difficult for me at first with my dodgy hip), settle down into the saddle and pedal away. Yes, you might want to check that the brakes still work; that the tyres are inflated and the chain is still intact, but hopefully you catch my drift (unless we are in a triathlon when drifting is a no-no).

You will not need long to recover your confidence and your fitness will improve. Soon you will be thinking about long countryside rides, joining a club (I really ought to do this) and you might even contemplate signing up for a challenging event such as Pedal For Scotland (what was I thinking?).

Since starting cycling I have lost weight, became stronger and fitter and I have also become happier. Almost every journey I take is now on a bike and even though I am still relatively slow and even though I still don’t suit lycra (I will fit into my Pearl Izumi Champion Team kit soon), I genuinely love being on my bike.

There is something both exhilarating and therapeutic about cycling along the roads and through parks. There is something wondrous about feeling the wind flowing through my helmet and coursing around my body and there is even something strangely nice about cycling in the rain (with proper clothing, tyres and mudguard, that is). And yes, I have found myself aiming for puddles and revelling in mini Moses moments when the water is parted by my presence and my wheels (taking the spiritual benefits too far, possibly).

Cycling has made me smile again.

But please do not just take my word for it. People much smarter than myself have researched the benefits of cycling and the results had me bunnyhopping with joy. I could cite lots of published papers, but this is not one of my sports medicine blogs for the BMJ or FSEM so instead I will convey evidence of all the benefits of cycling in a couple of pictures.

The first is this brilliant infographic stolen from Doc Andrew Murray (who no doubt stole it from the Victorian Government) and I can personally testify to having experienced all of these (well, maybe not the improved coordination. I am still rather awkward and I am always getting lost).

cycling

The second was taken just a few days ago. Since signing up for the Big Belter at Pedal for Scotland, I have been on a mission. To get bike fit and to fit into my new cycling jerseys and bibs. I am still some way away from looking good in lycra (is that an oxymoron?) but the pounds are falling off steadily and I have managed to zip up one of my less form fitting jerseys.

It fits!

I really cannot express enough how much cycling is improving my life. Yes, I have managed through my blog and my role as a physical activity activist to gain some brilliant partnerships ( I do love being a Pearl Izumi Champion) but cycling almost every day (even for a short distance) has become a way of life and as much as I love and miss running, I reckon that cycling has become my new love (it certainly appeals to my “all the gear, no idea” mentality).

So why not have a look at Bike Week and make this the week that you get back in the saddle or, if you are in Glasgow, the week that you use the brilliant (and also free) Dr Bike service from the Bike Station to get your week back in working order? Nationally, you can also take your bike to your nearest Halfords for a free check as part of Bike Week.

Dr Bike in Surgery

It is 13 weeks until Pedal for Scotland and I would love to see you join me at the back of the pack, although please feel free to leave me in your tracks (especially if I am on a hybrid). It is never too late (I hope).

I might even have a few entries to give away in a few weeks, so look out for my next blogs about my cycling adventures (and also misadventures) as I train and prepare for Pedal for Scotland’s Big Belter. And don’t forget to follow Bike Week updates on twitter using #BikeWeekScot

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June 10, 2017 4 comments

Cycling Pedal For Scotland

Pedal for Scotland : A Big Belter of a Blog

written by Stephen Morrison

Back in 2011, I weighed 354lbs. I led a sedentary and lonely life which eventually saw me lose a wife. I was both unhealthy and unhappy.

I then saw some pictures of myself and realised that I could not continue on this path to an early grave. I needed to make changes to my lifestyle. Out went take-aways and beer and in came walking and eventually running. I was determined to lose weight.

I lost 176 of those pounds in under one year and for the next three years, running took over my life. I blogged for the Glasgow Commonwealth Games, the Men’s 10K and for Great Run. I launched Great Run Local in Scotland and became a JogScotland Jog Leader, helping to launch and deliver a school running group.

I became a Lay Adviser to the Faculty of Sport and Exercise Medicine, a Step Count Champion, a radio star (my mum really loved our shows) and, a Civil Service Physical Activity Champion. I even fell in love with the most wonderful woman in the world (apart from my mum, obviously) and her two brilliant boys. I completely changed my life and my world.

All while travelling the country and the world clocking up miles and adding events, medals, t-shirts and er, selfies and smiles to my collection.

selfie

Then in late 2015, I started to experience knee pain while Great Run and I parted company. My love affair with running started to wane and my weight began to increase again. My mental health suffered and over the course of twelve months my waistline bulged as my confidence deflated.

I needed to find a way out of the dark hole I was digging and sinking into and decided to chase my dream of being an Ironman.

In addition to learning to swim (or learning not to sink), I needed to be become proficient in the saddle and I bought myself a hybrid bike on which to commute to work and being someone who throws myself into the deep end (hence me learning not to sink) I set myself the goal of being able to cycle 100 miles by the end of 2017

Well, it seems that I might need to achieve that goal ahead of schedule.

For Cycling Scotland have appointed me as their Pedal For Scotland Big Belter Ambassador and Blogger

On September 10th 2017 I will be cycling 93 miles from Glasgow to Edinburgh as part of Pedal for Scotland and over the next four months, I will be blogging, vlogging, tweeting and instagramming my progress and sharing tips on how you can take part in and enjoy this brilliant ride and event.

Currently, I am 44 years old, weighing in at 246 lbs , and rather than being a mamil on the open roads , I am more like a mammal found in the open seas. My goals will be to shed enough fat to look good in lycra (possibly an oxymoron), to get bike fit and to complete the Big Belter in under 9 hours.

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Although I am committed (I possibly should be) to the Pedal for Scotland 93 mile ride, there are options for all from fun 6 mile Wee Jaunts for the family to the 45 mile Classic Challenge which my buddy, and co-ambassador Paula Must Try Harder will be ~~attempting~~ completing.

If my words don’t yet inspire you to sign up for Scotland’s biggest bike event, then maybe the video below will.

My longest ride to date is 21 miles and I am aware of how much training will be required. I also have a fair idea of how many miles I will need to cycle in preparation and while it IS going to be fun, it is not going to be easy. Like the Big Belter course, I will have highs and lows during the next four months and I hope that you will follow my training and preparation at www.howmanymiles.co.uk ; on Twitter and on Instagram ( and wherever Cycling Scotland share it).

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And hopefully, our man on the inside, Paul Wright of Cycling Scotland, will keep us on the right path (I do tend to get lost occasionally) while I might also be getting some support from Pedal for Scotland’s sponsors and partners.

Let me know below if you are signing up for Pedal for Scotland and how you are preparing for the big day of the Big Belter.

Pedal for Scotland

June 1, 2017 1 comment

Cycling Physical Activity Triathlon

We are the Pearl Izumi Champions

written by Stephen Morrison

I’m going to give the ride a miss. I don’t feel up to it.

I was down at the launch of the Pearl Izumi Champion Team at the Madison HQ in Milton Keynes and had only just tried on my limited edition (limited to 50 odd PI Champions) cycling kit.

The kit is beautiful and very well made, which should be a given as Pearl Izumi are by far the biggest cycling apparel brand in the world, but also because Pearl Izumi are committed to making their range functional as well as visually stunning. Every item found in your local retailer or online at Pearl Izumi is painstakingly crafted and designed for maximum comfort and performance.

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But I doubt if my current physique was part of their design process. Short limbs and a barrel body are not what you expect to see in a Champion cyclist

And, as I tried on that Pearl Izumi Champion Team kit, I did not feel like a champion.

I felt like a chump.

I resigned myself to the fact that I am losing weight and that I will fit into the kit shortly, but that didn’t stop my slipping on a hoodie and trying to slip off into a dark corner as I told my roomie Mark that I wasn’t feeling up to the ride.

I was embarrassed and I was ashamed. Not for the first time, I questioned what I am doing. I asked myself if I could continue being a supposed inspiration and role model when I hated what I had once again become and how I looked.

And then, I gazed around the room and noticed that nobody seemed interested in how I looked in lyca. I also noticed that the room was full of cyclists of all shapes and sizes and all ages and abilities.

Pearl Izumi Champions are not necessarily champion riders (although I reckon we do have a few tidy riders) but we do all champion cycling and we are all passionate about life.

I remembered what Pearl Izumi were looking for in a Champion with riding ability making up only 5% of the profile. Pearl Izumi were looking for attitude, dedication, love and an aptitude for selfies (and we all know that I do like a selfie).

Pearl Izumi Champion

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And I remembered that Pearl Izumi had picked me out of hundreds of applicants. I hadn’t hidden my lack of cycling proficiency nor my expanded waistline. And they hadn’t cared. They recognised that, in me and in every other Pearl Izumi Champion, they had someone passionate about encouraging others to be more active.

So I sucked in my gut and sucked it up and headed downstairs to first get my profile picture taken (with the instruction of chest up!) and then to get my loan bike fitted to my short limbs.

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Because, I was going on that ride. I would wear my Pearl Izumi Champion kit with pride.

We had all been split into groups according to our self professed speeds and I had elected to join the slowest group, who also turned out to be the best group (I have no grounds for comparison, but I doubt any group could be as awesome as ours).

I was the only male in my group and the only Champion in blue for our female riders were cloaked in pink (more salmon, if you ask me). Our wee blue and pink pelaton set off at a gentle pace with instructions provided on the route and on how to manage, as a group, other traffic on the road.

We were soon in the Buckinghamshire countryside and with each mile cycled, I became more and more confident and we picked up speed. Especially once I got to grips with how to change gears (I really wasn’t lying about my ineptitude).

All the while, we chatted and learned more about each other and why Pearl Izumi had chosen us. Amongst our group were women who had encouraged hundreds more women into cycling and women who were the embodiment of the #thisgirlcan campaign

For most of the ride, I knew my place. I was happy sitting at the rear or in the middle of the pack and chatted to whoever found themselves alongside me.

ride

It was a very relaxing and enjoyable ride , helped somewhat by the Pearl Izumi chamois in my Champion Team bib which had succeeded in protecting my derriere from the expected pain.

For this 20 mile ride was my longest ever ride and at the onset, I hadn’t really known if I was going to manage. But manage I did and I even managed to break away from my group. Not intentionally mind (honest). I don’t know if it was due to my increased confidence or my affection for squats, but I felt a surge of power in my legs and I just had to push on. So much so, that at one point, I was racing one of the faster groups up a small incline (I unsurprisingly lost) and had to be reigned back in by our ride leader.

By the time we had reached the end of ride back at HQ, I had discarded my fears and I had fully embraced the idea of me being a Pearl Izumi Champion. I even earned a wee “Well Done” flag from my teammate Linzi. I had cycled over 20 miles and survived and it was the kickstart my Ironman training needed. This week, I aim to cycle more than 100 miles and each week, I will further stretch that goal.

And yesterday Facebook’s “On This Day” highlighted the short message that someone had once posted on my Facebook page that now acts as my mantra.

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Yes, I have impossible goals. Yes, I attempt things that I have no real mind to even try, but when I think back to 2011 when I couldn’t even climb stairs and walking my dogs was a impossible task, I know I never ever thought that I would be in such a special group of cyclists or have such an amazing life.

I have much to learn (bike maintenance included) and weight still to lose, but I cannot wait to see and experience what being a Pear Izumi Champion means.

I hope that you will join me and I hope that we can all be champions in whatever challenges we set ourselves.

What will you Champion?

March 16, 2017 5 comments

Cycling Free Events Running Try-Athlete Yoga

Get Fit For Free in Glasgow (and Balloch).

written by Stephen Morrison

Get your diaries out and put big circles around Saturday 3rd and Sunday 4th September.

For on these days, there is an abundance of FREE activities on for you to try, in and around Glasgow.

Whether you want to go for a walk with the family or a cycle with the family, there is something for you. If you want to hone up on your running skills or even test your fitness, there’s a way to get fit for free, this weekend.

There is an activity for you and activities for all.

Saturday 3rd’s Free Activities

Walk About

From September 3rd -11th, the Ramblers are organising 100’s of free walks across the UK as part of their Walk About festival.

20 of these walks will be in Balloch Park, this Saturday. There will also be games for the young and old and there will be talks from experienced Park Rangers and partners Cotswolds. There’s even free refreshments later in the evening being served to those with tired legs.

Walking was the activity that started my huge weight loss and it is an activity that almost anyone can undertake. With short 15 minute walks to all day hill treks, there is a walk for almost every ability at Walk About at Balloch Park.

British Military Fitness

If your idea of fun is getting down and dirty, then this Saturday, British Military Fitness might be the workout for you. As the UK’s biggest and best loved (their words) provider of outdoor bootcamps, you are rest assured to get no rest.

But fear not, British Millitary Fitness is actually another activity that is suitable for most and with free events on this Saturday at Kelvingrove Park for Westenders and at Rouken Glen Park for Southsiders, you might want to sign up as new recruit and take this opportunity to get fit for free.

Touch Rugby with the Centurions Touch Rugby Club

As a try-athlete, Rugby is one sport that I’ve yet to have a punt at. It’s not that my face is my fortune, but that me knees are already in bits without having some 16 stone bearded bear maul me in a ruck. So, why haven’t I though about getting in touch (that’s enough puns, I think) with the guys and gals at Centurion Touch Rugby Club?

Touch Rugby is an increasingly growing sport that is fun, fast and non-contact. It is a great way to get fit and again, is open to all abilities and all sexes. This and every Saturday, you can head down to Victoria Park for a free introduction and training session.

Sunday 4th’s Free Activities

Tour of Britain and Sky Ride

Th big events, for cyclist at least, this weekend are the Tour of Britain and Sky Ride Glasgow. The Tour of Britain is an opportunity to watch some of the finest riders in the world embark on this iconic race across Britain and it is also an opportunity to travel in their footsteps (or should that be in wheel circumferences?). Once the the elite cyclists have departed, the route is opened up to the general public and everyone has the chance to cycle the traffic free 5KM route around the city centre. It is ideal for families and also novice cyclists.

Go Sky Ride around Glasgow in a traffic free 5K

And fear not if it has been a while since you last peddled and you are worried that your bike is not roadworthy. Every registered participant gets a free bike check from Halfords and a free Sky Ride Bib. A lack a bike shouldn’t be a deterrent either as you can hire, using the code 721972, a free bike from Nextbike (see, everything is free in this blog) for one hour. This should be plenty of time to take part in the fun.

Lululemon Athletica, S D Movement and Barbells, Beards and Barbers

Unfortunately, I will not be running in this year’s Great Scottish Run due to my stubborn pride and my weak hide. My hip and my knee are on the mend, but neither a 10K or half marathon road race will do either of them any good.

However, I can still train and I can look for ways to help me return to running and make me a more efficient runner. If you’ve read my Chi Running blog, you’ll appreciate that I am open to new ideas and that I am a huge fan of Lululemon Athletica. Not only for their uber expensive but oh so wonderful shorts and t-shirts, but for their innovative and community driven approach to helping their customers improve all aspects of their fitness. Every weekend, you can find free yoga and cardio classes and they regularly put on special one off sessions.

This Sunday, they are spoiling you for choice. The splendid Stella Bertram and trainer Paul are delivering a Barbells, Beards and Barbers session at Mohair in the Trongate. Beards are optional but you will learn just how useful and effective a barbell workout can be. Again, all abilities are welcome but spaces are limited. Sign up HERE

I am really interested in this one (especially as I also need a haircut and beard trim) , but unfortunately (or fortunately) I will be participating in Lululemon’s main event (sorry Stella and Paul).

Run Glasgow Run with SD Movement.

This is the first of four weekly pre-Great Scottish Run Events at Lululemon. Each week, one of Glasgow’s premier trainers will take you through a free (there’s that word again) but invaluable training session that will help you run faster, longer and with less injuries.

I hear they have a money back guarantee

Week 1 is with Scott Devenney of SD Movement and even if he wasn’t a personal friend (my disclaimer), I would have no hesitation in recommending this session. Scott’s services are highly sought after and he includes mountain ultra marathon runners and er me as clients. He might not get you up a mountain, but he will get you up and over the Kingston Bridge at around mile 2 of the Great Scottish Run, using an array of tools and techniques that make him one of Glasgow’s best movement coaches. You’ll have fun and get fit for free.

(As an aside, Lululemon are also having a wee party this weekend, where you can see the latest range of clothing. Hopefully this means a sale soon)

So whatever your plans are this weekend, why not spend an hour or two trying out a free activity? It might be the first step to a healthier and happier you.

August 30, 2016 0 comment

Cycling Journey Running Triathlon

Father Figure and Father’s Day Gifts

written by Stephen Morrison

This week Daniel, Jack and myself feature in this Vitality Father’s Day Father Figures magazine article and we even star in one of their up-coming “Everyday Athletes” adverts.

However, I will not be celebrating Father’s Day, for I am not their father.

I am Stephen, their step dad kind of thing and although I have been a part of their lives for over four years, I do not seek to replace their daddy. I am very happy being a father figure and I am happy taking them to the park, to the barbers and often to task for not tidying their rooms or doing their homework (Jack!). I love them to bits and I get to spend every day with them and half my wages on them.

That being said, they rarely buy me Father’s Day gifts or even Christmas or birthday presents (hey I am still a big kid and love pressies) so I thought I would publish a wee wish list, especially for their mum and maybe other mums or partners to read and to then consider buying for their active and want to get active dads (anything but a jumper or “Best Dad” mug).

Let’s help get some of those father figures into shape with these Father’s Day Gifts

Danny, Jack and Teresa, this is the Garmin Forerunner 735XT. Just saying.

I love my Garmin Forerunner 235, but now that I am running less (damn knee), cycling more and hoping to swim more, I would give my right arm (I wear my watch on my left) for the new Garmin Forerunner 735 XT. It might mean that I swim only in circles, but I would be doing it in style. The 735 takes the great features of the 235, such as the wrist heart rate monitor, the smart notifications and activity tracking to a new height (or is that depth?) with the ability to track swimming, SUPing (read my SUP blog) and even strength training. It is quite expensive at £360 but it is feature packed and I just know that it will look amazing on my wrist and will undoubtably make me cycle and swim faster. It is most definitely not another waste of money that will lie in a drawer, darling Teresa.

While we are on the subject of Father’s Day gifts that I probably won’t get, let’s stick with Garmin. I have been having a wee look at their bike kit and I am dreaming of adding more value onto my bike than the bike is actually worth. More than I am worth, if I am honest. The Varia Rearview Radar, Insight Display and Smart Bike Lights all appeal to my “all the gear, no idea” mentality, but my “don’t want to be homeless” mentality is thankfully in control. For the moment, that is. While I am in dream land, I might as well ask for the VIRB XE Action Camera, Vector 2 Power Meter and Edge 1000. A snip at a mere £2,260 for the complete set of these Garmin Father’s Day gifts.

Back on this planet, your purse might not quite stretch that far and if looking for some more reasonably priced Father’s Day gifts, Garmin has a whole range of activity trackers. My pick is the Vivosmart HR. It is vastly superior to the the Vivoactive 3 and indeed is probably the most value for money activity tracker currently on the market. It is non intrusive, easy to operate and understand, while it is very robust. You simply put it on and move, with a single charge lasting five days. You can wear it in the shower and in bed, where it will track how restful your sleep is. It will even connect to your mobile phone and display smart notifications such as emails, weather and social media updates. It can currently be bought from several retailers for under £100

Just watch out for the red inactivity bar. Once you have been inactive for too long and it reaches its limit, you receive an electric shock to motivate you into moving. Ok. I made that last bit up, If you really want that feature you will gave to buy the Pavlock. Yes, this really exists and yes, you shock yourself. I am shocked that 10,000 people have bought into this madness to modify their behaviours. The Vivosmart HR simply vibrates.

Non Garmin Father’s Day Gifts

Away from Garmin gadgets, there are a couple of fitness items that have made it onto my Father’s Day Gifts list and which are slightly cheaper than anything above, but still mange to express how much you love him (or me).

Lululemon Men’s Shorts. Possibly the best shorts that I have ever worn.

First up we have Lululemon shorts at £68. Yes, I did actually type £68 and I would actually pay (or hope someone else will pay) that for these shorts, as I already have a pair. Lululemon Glasgow kindly gifted me a pair to wear in the Vitality advert and I LOVE them.

My initial opinion of Lululemon clothing was that it was expensive yoga pants for athletic women. Imagine my surprise when I discovered that they sold superb men’s gear all the way up to size xxl. And none of this Italian designer label xxl nonsense that fits the average 12 year old in Scotland (we really do have an obesity issue). The finish, feel, fit and functionality of these shorts is unlike any other shorts I have worn. Treat the special man in your life to a pair from HERE and maybe don’t tell him how much you paid!

Ideal for all outdoor activities, including standing on a touchline or at a Man V Fat Football match.

Next up, we have the excellent New Balance Tech Training jacket. Wee Jack is determined to join the local football team, St Cadoc’s, in August and I can see myself standing on a touchline as the wind and rain batter down on me (I live in Glasgow, remember). New Balance are positioning themselves as one of the top athletic brands and they are producing some excellent training shoes and apparel. With it’s fleece collar, water resistant shell, storm cuffs and hood it compares favourably with other branded mid range water resistant jackets. It is versatile and could also be used for running, cycling, walking or even at a Man V Fat Football League. Pick one up for £75 and encourage your man to get outside in any weather and to #sitlessmovemore

Start shedding pounds, without spending too many with Man V Fat

You might also want to encourage hime to pick up a book. Not just any book, but the best male fat loss book available. Ok. I am slightly biased. It is written by my friend, Andrew Shanahan and I do feature in the book, but it is genuinely full of sensible, practical, applicable and most importantly weight reducing advice. It is of course the Man V Fat: The Weight Loss Manual, available for under £8.00 from Amazon.

WARNING: This is one of those Father’s Day gifts that require tact and diplomacy. Please make sure that your father (or partner) needs and wants to lose weight.

Equally excellent is the Man V Fat website, where you can join an amazing group of current and future losers, find out more about Man V Fat Football and read wonderful reviews of items such as the Garmin Index Scale (yes, I possibly do have a Garmin obsession).

Give him the Father’s Day Gifts of Happy Feet

For my very last item on my Father’s Day Gifts list, I have selected something free (aren’t you glad) and something that ties in with my current series on Feet for Life. Why not book you father or special man in your life in for a free foot health check at these participating locations? He is going to be active and he should have the best platform on which to get started, in addition to the best gadgets hopefully someone else’s money can buy.

Feet are for life and not just for Father’s Day

June 12, 2016 0 comment

Cycling Triathlon Try-Athlete

Street Trials with Ali Clarkson

written by Stephen Morrison

Today , I made my first active commute to and from work by bike.

May 31, 2016 1 comment

Cycling Health Radio Triathlon

Can I Run? My question to Hampden Sports Clinic.

written by Stephen Morrison

Can I Run?

This is not some sort of philosophical soul searching or Eastern enlightenment from my Chi Running workshop. It is the question that I asked my physiotherapist, Jim Fallon, at the Hampden Sports Clinic last night.

Please allow me to rewind.

Back in 1978, aged 5 years old, I fell over in pain. I hadn’t tripped or had a slip; I had a problem with my hip. That problem had a name. Perthes Disease.

Monkeying around in my crutches.

It led to me spending six weeks in a hospital bed, with my legs attached to pulleys. Imagine being strapped to a medieval rack, but then being served copious amounts of ice cream. This was followed by several years in crutches and a prophecy.

I would never be an athlete. I would grow with one leg shorter than the other and I would undoubtedly succumb to joint problems and early onset arthritis.

When you are 7 years old, joint problems as an adult are not on your list of pressing priorities, which, for me, included adding to my Star Wars figure collection.

Fast forward 36 years and to last night and the adult me is remembering that prophecy, but also thinking about adding to my running shoe collection.

I have been struggling with knee pain for a few months (ok, years) and last night I was given the news and advice that every runner dreads and ultimately ignores.

I should not be running.

Not now, not soon and ideally never again on concrete (he did not exclude trail running!).

My knees have carried a lot of weight over the years, especially when you think of my years weighing over 25 stone and they have not escaped unscathed. It is time for me to take care of them.

So, I will actually listen to my Hampden Sports Clinic physiotherapist and focus on strengthening my legs and trying to address my flat feet (Scott Devenney, hopefully to the rescue ).

May 4, 2016 1 comment