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Pedal for Scotland

Cycle to Work
CyclingPedal For ScotlandPhysical 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.

cycle to work

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.

Cycle to work

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).

Cycle to Work

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

Cycle to Work

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.

Cycle to Work

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.

Cycle to Work

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!!

Cycle to Work

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.

cycle to work

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.

cycle to work

Go on. Sign up to Cycle to Work Day.

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What you need to Cycle to Work (my 5 month “expert’ advice). was last modified: March 11th, 2018 by Stephen Morrison
July 13, 2017 3 comments
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Bik Week Scot
CyclingPedal 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.

Bike Week

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.

Bike Week

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.

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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Get Back in the Saddle for Bike Week (10th to 18th June) was last modified: October 26th, 2017 by Stephen Morrison
June 10, 2017 4 comments
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CyclingPedal 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

Pedal for Scotland

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

Pedal for Scotland : A Big Belter of a Blog was last modified: October 26th, 2017 by Stephen Morrison
June 1, 2017 1 comment
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Once 354lbs, I now use physical activity to add years to my life and life to my years

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