How many calories will I need?

 

Thinking about how much food I'll need for the solstice ride, (sponsorship link). Most estimates say up to 500 an hour. So the maths is 16 multiplied by 500, equals 8000. It seems a bit high; I don't think I can eat that much. 

Looking at the profile above - read left to right - the toughest parts are in the last third; although it's never particularly flat. I'll be on my own so no resting in someone else's slipstream. So maybe the high requirement is right.

In order to save time I intend to minimise stopping for food. The three bags I'll have on the bike will contain tools and spare inner tubes, extra gloves, a rain jacket and power packs to charge various electronics as well as food. I won't need more clothing, that will have been sent ahead of me for my stay in Cornwall and the return journey.

The 8000 calories will have to come from a variety of sources to keep it interesting. After around seven hours I stop wanting to eat. The distance is as much a mental challenge as it is physical.

 

I have been testing a few options: energy and protien bars, snacks and sandwiches. I need to have food that won't upset my stomach, and not contain too much fibre. I now realise it might be tough to achieve.

Here is my list:

Outdoor Provisions bars, each around 159 calories. They are my favourite, after trying many different suppliers. I have taken a subscription, so that should say a lot. I can eat up to seven one after the other. They are the easiest to open on the move too. I guess I could take a break from them at five and return later in the day.

Tribe protein bars, each around 230 calories. Very sweet, so maybe three will be enough. I do like their protein shakes post ride. The best I've tried. I subscribe to these as well. As with OP bars, I get a discount. It means I have the shakes, and the bars for cafe stops that don't provide a vegan option.

Trek protein bars, again around 230 each and also sweet.

Fig rolls, a whole pack is 590.

Pringles are heavy hitters at 1064 per pack. And you know how morish they are.

A pack of caramel rice cakes are 612.

Soreen lunch box snacks come in bags of five, each around 100 calories. My favourites are the apple.

Finally my lunch most days; peanut butter sandwiches. About 250 each.

So how does that add up?

Outdoor Provisions    x10 1590

Tribe                           x3    690

Trek                            x3    690

Fig Rolls                            560

Pringles                            1064

Rice Cakes                         612

Soreen bars                        500 

Sandwich                   x2    500 

 

Total                                 6206

I'll have a big breakfast, but there is a limit to what I can eat in one sitting.

 

To be honest, I'm not sure how I'll eat enough. On top of this figure there is another 2000 or so calories that the body needs regardles of exercise. 

 

Fizzy and energy drinks could be helpful, but I don't much like them. The same goes for energy gels; my tolerance is very low.

How do long distance athletes do it? Especially if they don't have a support team.

 

Is it the right balance?

Should it be less snacks and more real food? 

Keeping hydrated shouldn't be a problem, water is quick and easy to purchase. I can add energy and hydration tablets. If only there were more drinking taps I wouldn't have to buy bottled water. I've read about a scheme to provide free tops ups, the info is out of date though. It says Whitebread have signed up, so potentially 3,000 Costa stores, Premier Inn hotels and restaurants might be a good source. It is said churches are worth looking out for. But then their tapes are for watering purposes; does it mean it's safe to drink?

Cycling adventures

The humble bicycle, it's amazing what can be achieved on one. A design that has changed very little since the safety bicycle was invented in 1885 by Jon Kemp Stanley. Our bikes would be instantly recognised by him, even if technology has improved speed, comfort, reliability, weight and versatility. 

From a personal perspective they can bring a freedom other forms of transport are no longer able to deliver.

And to think it all started for me with an after work curry. I'm sure I've mentioned this before, here's a recap.

Myself a three others from Quantum publishing got together and somehow the conversation happened upon cycling. Matt had bought a bike and rode it occasionally, I had been lent one for a second charity ride. The previous year I'd completed a very short sponsored ride on a steed in my possession for the day. Training was not going well; a few miles here and there, and twenty minutes on an exercise bike maybe once a fortnight. I had set a target of 50 miles: no chance.

The following Saturday Matt and I met at 07:00 on the Limpsfield Rd beside a desolate bus stop. To get there I had climbed a few hills, mostly by walking. It would be many weeks until I rode the whole way, and home without pushing the bike.

From this humble beginning I have ridden many miles, raised a lot of money for charity, made some great memories. The exploring Matt and I did, getting away from it all in the early days. Riding to Paris, completing the South Downs Way, just sitting outside a cafe watching the world go by. Becoming fitter and coping better with life.

I have revealed my plans for this year, but what about the future?

It's a very long way off, but I intend to continue my adventures. The first of which will be a ride to Bristol, to complete a route created by Will, link.

On my return it will be off to visit World War One sites in France. With maybe Dunkirk from World War Two. This was inspired by my friend Lucy, one of her many talents is a WW1 tour guide, Link. 

I have been asked why I would ride to Bristol, or France first, before starting a holiday tour. A few reasons: traveling by train in the UK is expensive, most lines don't encourage bringing a full sized bike, I want to see more of the countryside, and finally; because I can. In years to come as I set my sights further afield this may change, I'll add trains and longer ferry journeys. I have thought about visiting Spain, getting there by ferry rather than flying of course. Bilbao or Santander are only a days voyage away. From either port I could head south to the interior or east and climb the Pyrenees.

I know there are many bucket list rides in this country, but I want to do something different. Self supported longer rides could be my next challenge. And just because I'm approaching my late fifties I don't see why I have to limit myself. This book is part of the motivation. Link.

 

Picture at top of post, rights notification. Link.

Lab rat

At the end of last year I was sent some info on a health study being run at Kent University.

It was to study the effects of ageing on Physiologic complexity, mitochondrial capacity, and muscle function.

A little explanation; I didn't know what it meant.

Physiologic complexity, mitochondrial capacity, and muscle function are important physiological measures to our understanding of the aging process. Aging has been shown to result in a loss of physiologic complexity, mitochondrial capacity, and muscle function. This diminution in physiological functioning, potentially underlies frailty and a reduced health span with age. There is, however, promising evidence that exercise may provide an effective intervention for maintaining and/or restoring the functioning of these key physiological measures with age. The PhD aims to explore the effect of physical activity levels and aging on human skeletal muscle function and adaptability. 

The first of three visits to the lab was on the 8th Jan. 

It included a session on a device that measures my functional threshold power or FTO. It is the average number of watts that a rider can sustain in an hour, and acts as a current measure of fitness. I was completely shattered at the end of the test; which is how the test ends. The bike steadily increases the resistance until you can't pedal anymore. The face mask allows the measurement of VO2 max, or maximal oxygen consumption. That is the maximum amount of oxygen that an individual can utilize during intense or maximal exercise. This measurement is generally considered the best indicator of cardiovascular fitness and aerobic endurance.

What is physiological complexity?

Outputs of physiological processes (such as muscle contractions) measured over a time-series produce complex fluctuations in their signals, which appear self-similar over multiple measurement scales. The ‘complexity’ of these signals can be measured, with a ‘complex’ signal producing irregular self-similar fluctuations. Whereas a less ‘complex’ signal produces more regular fluctuations and may have a narrower frequency. Physiological signals have been shown to become less complex and lose information (i.e., narrowing of frequency) with age, which may reduce the ability to adapt to acute stressors and potentially lead to a loss of physical function and eventually frailty.

What is mitochondrial capacity?

Mitochondria are the ‘power houses’ of cells and are central to the conversion of energy by oxidizing substrates and creating the chemical energy ATP, which is crucial for physiological functioning and exercise performance. Mitochondrial capacity or function is the mitochondria’s ability to generate ATP. Several methods can be used to measure skeletal muscle mitochondrial capacity. Recent technological developments have allowed for non- invasive measurements using the rate of muscle oxygen consumption. A method which will be used in the current study. Aging results in a reduction in mitochondrial capacity and is known to be a key mechanism for a loss of physical function and exercise capacity. However, exercise has been shown to maintain/improve mitochondrial capacity and potentially reverse age- related losses.

What is muscle function?

In the context of the current study, muscle function is the ability of the muscle to generate force. This can be measured using an isokinetic dynamometer with an individual’s maximal force/torque being their muscle function. Aging is known to result in a loss of muscle mass, particularly in less active populations. Maintenance of muscle function with age is important for the continued performance of daily living tasks, physical activities, and the extension of an individual’s health span.

isokinetic dynamometer

I didn't use the static bike again. That was very tough. I'm glad I did it though. I can add structure and goals to my cycling, especially when on the indoor bike and continue to improve.

Session two started with forty minutes of heart monitoring; I had a lay down and relaxed.

Then back onto the machine above, this time with electrodes attached to my leg. This recorded the strength and consistency of the nerve impulses and how long I could sustain them.

The least comfortable test was using an inflatable cuff normally used to check blood pressure. In the instance it was used at high inflation to restrict blood flow, a device like the one you see on a smart watch, but much more accurate tested oxygen usage.  

Next week will be the same. In this way the tests can be assessed for their accuracy.

Stats:

FTP: 248 watts

VO2Max: 51.1 

Being active is health improving. This study will explain in more detail just how it works. As we get older this is more important. I'm very pleased to have helped in some way.

Doubled up in the studio

 

First studio shoot since August 2020.

We spoke a few weeks ago about getting together for a photoshoot. It was good to explore a few themes. Saskia had outfits prepared and poses in mind, as always we quickly found out rhythm.

This session had a twist; James, a friend of Saskia's came along.

He wanted to experience a shoot, and brought some great ideas. The main one was monochrome, simple poses and contrast.

Saskia was interested in bright and colourful, although I couldn't resist one with the colour removed.

I haven't photographed many male models, no particular reason except there a less of them. And I must admit I find it harder to pose them. The standard images are very macho inspired, I try to portray inner strength and confidence in my pictures. 

James definitely brought this mindset. Saskia knows what she wants to achieve. For me translating their ideas into pictures; adjusting lighting, making suggestions about angles and poses is something I very much enjoy.

A description delivered.

Moving lights and position made a big difference to how dark the background appeared. In reality it was much more vibrant when lit more directly.

Another simple shot; showing vulnerability, and confidence.

 

Once we had the wind machine setup and some wild hair under control we kept firing away to capture movement.

We start off a set with an idea and move around, the smallest change can have a big impact.

I am incredibly pleased with how it worked out. As I write this I haven't completed editing, so await feedback. I hope they like the results as much as I do. 

Not lucky; very lucky

It all started so well. I wasn't going to ride this years winter solstice century alone. Peter from Oxted CC was joining me. It got better; the weather had improved, and Peter had a route via Littlehampton that for the most part was on quiet lanes.

We met at 08:30 and were in Steyning two hours later for coffee and cake at Victoria's Sponge. If you are in the area, they are very friendly and the coffee and cake were delicious.

A steep climb was rewarded with some great views.

Here is one of me.

Then on into Littlehampton for more coffee and beans on toast.

Then across the River Arun.

It in was the village of Ford where the bad luck started. At first just a loud clunk from the back wheel, and a slack chain; that sorted itself. Then as we came to a halt at the level crossing for local station complete failure. The pedals spun but no drive. No way to fix it meant a walk on to the platform to check the timetable.

I would be on my way on fifteen minutes, if the service was on time. Peter continued riding, and I was seated in a carriage a quarter of an hour later. It took me to Redhill, the closest the line went to my house. Peter had said that once he got home he would drive to pick me up. And at first that was the plan. The taxi rank was lined with saloons, no good to carry my bike, and the train to Purley where I could change for one to Caterham had been cancelled. The taxi's changed quickly and a people carrier soon arrived. The driver said it would be no problem to drop the rear seats to make enough space. I texted Peter to stay at home, and thanked him very much for the offer of a lift. Twenty minutes later I was locking the bike in the garage.

It will be Tuesday before I can get the problem looked and hopefully quickly fixed.

Feeling it

Sitting on the couch listening to Lenny Kravitz recently was a kind of eureka moment. I had the sound turned up, and playing through my stereo system. I was completely immersed, like I had been as a teenager at concerts. You feel the music as much as hear it. Obviously it wasn't venue filling loud, the dial only goes to ten, not eleven. If I had the room I'd get a subwoofer or two; really feel it. I don't think you get the same experience with headphones.

It's the same with my other interests: cycling and photography.

It's the reason I like to ride fast, not for the adrenaline of speed, but the exertion it requires. I become immersed in the moment. That's why it works for the trainer in the garage, I'm stationary afterall. 

I have experienced a loss of motivation lately, only partly weather related. If I were riding on my own, I'm not sure I would be riding as often as I do. The weekends with Oxted cycling club and Matt have kept me going. After work means I'm fit enough to enjoy the weekend. Although last Saturday and especially Sunday the poor weather did test my resolve. It wasn't too bad with Oxted, but Sunday Matt was busy so I went out in the rain on my own. I guess my determination isn't as damaged as I thought.

I have scaled back my photography, a few photowalks have been the extent of it this year. I don't see that changing much in the future, I have even contemplated selling the equipment. 

I found myself just going through the motions, the exceptions being two shoots I did in 2020 with Alex and Saskia.

I have a studio session later this month with Saskia. We met recemtly to discuss some ideas she had. I am looking forward to it, it'll be a chance to reawaken the creativity. Prove to myself I can enjoy it again.

It's only a couple of weeks, we'll be over the winter equinox, and the days will start to get longer. I hope January and February are mild next year. 

I have some upgrades for my bike to install, but they will wait until the better weather returns. 

Hopefully that will reinvigorate my motivation.

Watch this space for the reveal.