A jaunt to the shops

Saturday morning jaunt to the shops to pick up some food. Two cheapo £6 panniers from eBay – not quite the carrying capacity of the go- getter bag but at least this fits on with the child seat.

One child on the stoker seat is very stable – if just the younger one on the rear then the front wheel does feel a bit light when you are not on it.

Nice and smooth through the traffic on the way home though.

yuba ride in the park

Just found some photos from last year – before I had the other child seat on. Just with the homemade stoker seat

…. had strapped ruby’s bike on the side for the ride down to the park where she could practice.

In the park it is quite a care free jolly around – the Yuba makes a great platform to shoot from – would be happy sitting backwards  (with another driver)  whilst shooting on my HD rig – and with these big tyres probably smoother than most tracks and dollies.

It’s been one of those weeks

in pre-production for a shoot and small things like locations dropping out and with the wife being poorly I have been doing the kids and work balance, which I am not so fluent on. Normally it is better but been working at night so a bit tired and had no exercise for a week so this morning went to our Baths (old victorian Baths) and the creche wasn’t open – had been so looking foward to an hour and a half in the gym followed by a quick steam before taking the girls swimming …. so swimming only not the end of the world …. but by the time I got home I was gagging to get out for some exercise on my own.

Went for a run around the neighbourhood – gps took a while to lock on – my fault for being impatient as it needed some time as the last use was in Iraq. Ran around the necropolis much hillier than I expected it to be – now it could be a good hill training route.

Suffered a bit High heart rate for such a slow run – but I think it was the stress coming out as my pace was dead slow in my multilayered running get up.

Gym session

Snowy weather knocked me off my outdoor regime … went to the gym the other day … g*d I hate gyms and started riding the stationary  bike – got a bit bored and decided to start a fartlek run. 1m30s  at level 18/19 (of 21 I think) then spinning a cadence of 110 at level 9 for recovery. looks like i didn’t try hard for the last 2.

Then a run on the treadmill – what is the point if the scenery doesn’t change. I while at 4:50/km carrying 2 kg weights (cross training) then a spell at running 3:56/km to get the heart rate up.

A bit of powerflex core exercises then 10 min in the sauna (the best part of the day)

I thought that snowboarding was anaerobic?

An open letter to Ed:

He was of the mid that the snowboarding we had done was anaerobic – “no I said aerobic … anaerobic is more like sprints and squash and some parts of footie” takes a long time to explain in the car and he was chatting about the way slip differentials on a car work (I think).

So typical examples of aerobic training include distance running and cycling.

The opposite of this is anaerobic, meaning ‘without air’. During anaerobic activity, such as powerlifting and sprinting, the body’s requirement for energy exceeds that provided by breathing. Without enough oxygen, the muscles’ ability to perform is dramatically reduced and can only function for short, intensive bursts.

history lesson:

Aerobic and anaerobic are words originally applied by bacteriologists to bacteria. Aerobic the word applied to the bacteria requiring free oxygen in order to live. Anaerobic the word applied to the bacteria able to live and survive in the absence of oxygen or air.

Later, as exercise started to become more and popular, these words were adopted to designate certain types of exercise. Most everyone is familiar with “Aerobic Exercise”. Not everyone is familiar with non-aerobic or anaerobic exercise.

When performing a set of aerobic exercises you are causing the body to utilize oxygen in order to create energy. The oxygen is needed to breakdown glucose. Glucose is the fuel needed to create energy. However, the opposite applies to anaerobic exercises. In anaerobic exercises the body creates the energy without oxygen. This basically is because the body’s demand for energy is greater so that it will find natural body chemicals to create it.

Breathing properly when exercising is very important. The air enters the lungs and the oxygen in the air is passed through the lining of the lungs. The oxygen is taken up by the red blood cells. The red blood cells enter the circulating blood carrying the oxygen. The blood goes to the heart and is circulated throughout the entire body. The muscles use this oxygen for the needed energy as it is being used will give off a waste product (carbon dioxide). The carbon dioxide (CO2) is in turn released into the blood stream and returned to the lungs to be exhaled.

The above explanation may be simplistic in its description. However, I assure you it is an extremely complicated feat of nature. That is why it is important to know why and how you are exercising. Your heart rate when exercising can determine whether you are doing aerobic or anaerobic exercise. The maximum heart rate for men is 220 less your age. For women it is 225 less your age. The goal rate for exercising should be 70% of your maximum rate. When the heartbeat is faster than the 70% you are doing aerobic exercises. This is further complicated by resting heart rate and fitness but the above guide is pretty close for most people.

How exercise is performed will determine it to be aerobic or anaerobic. Any type of movement your body makes requires the use of energy. You don’t have to do aerobics to lose weight or maintain a desired weight. It has been determined that anaerobic exercise will burn more calories than aerobic exercise, on a ratio of 5 to1 basis, and even as much as a 7 to 1 ratio. The aerobic exercise will burn 25% muscle and 75% fat, while anaerobic exercise will burn 100% fat.

Examples of aerobic exercises are:

  1. Aerobic classes / Step class (fast movements).
  2. Treadmills
  3. Exercise bicycles
  4. Ski machines
  5. Jogging

Examples of anaerobic exercises are:

  1. Weight lifting
  2. Machines that offer high resistance
  3. Dumbbells

Anaerobic exercises use resistance so that you will also be building muscle and bone as an added benefit. Aerobic exercise will have more of an impact on the cardiovascular and circulatory system. Combining the two would give the greatest health benefits.
So which do you do?

Are you the kind of chap who spends hours pummelling the pavement to get your fitness hit? Or are you always in the squat rack perfecting your one-rep max?

Summary:  Ed you are an aerobic machine

A day snowboarding

Minus 7C degrees fresh powder snow and no wind – what better reason to hit the slopes. My first snowboarding in 9 or 10 years so took a couple of runs to stop falling. Six and a half later – 15 runs boarded and I was officially knackered. Hot bath, a pint and was asleep dead to the world by 9pm

Bike prices

it is frightening amazing when i look around at how much bikes cost – it must be that first sign of old age when i will start saying things like “when I was younger my first bike cost me £220 which was a week’s wage”

Was wondering how the bike industry was doing – if anyone has figures would be keen to find out – maybe the expense of gas/ petrol is actually compensating and an equilibrium has been established.

Cycling Computer Geekdom


This looks like a nifty if slightly expensive bike computer but a great idea for roadies and for training …. Pedal Brain is a new APP a bit of software for your iPhone that turns it into a coaching tool.

Pedal Brain is three integrated cycling products. First, it’s an iPod and iPhone ANT+ accessory. Second, it’s a complete training log. Third, it’s a coaching platform. Each of these products has been design together and as such integrate perfectly well together.

Thereʼs no distinction between workouts on the web and workouts on the iPhone or iPod. Simply go for a ride or workout and all your performance data is uploaded in realtime to the web where coaches, teammates and friends can see it via pedalbrain.com, Twitter or Facebook. Thereʼs no post workout data upload step as with other cycling computers. Similarly there’s no need to copy your workouts onto paper and stuff in your jersey before heading out. It’s already there on the iPhone or iPod.

Pedal Brain is an Apple approved accessory. It works with an iPod Touch, iPhone, iPhone 3G and iPhone 3GS. It will retail online and in local bike stores in the Spring of 2010. The online portion of Pedal Brain will launch a month prior and offer multiple subscription plans for cyclist and coaches including a free version.

Power through data is our motto. We believe better data leads to better workouts which leads to better results. Pedal Brain makes acquiring, processing and analyzing data simple. With a completely synced training log, you can focus doing the workouts and drills rather than trying to remember how long the interval break is suppose to be. Finally, Pedal Brain provides coaches unparalleled access to your training or racing data – in realtime even. Imagine doing a workout, not having it flow, messaging your coach and instantly have a new workout on your iPhone – all while riding.

With Pedal Brain you just focus on doing the workout, not on remembering it.

Pedal Brain provides a complete coaching platform as well. If you’re a cyclist in need of a coach, you can find one through Pedal Brain. They’ll see the same information about your workouts as you do. If you’re a coach, you can sell your training plans through Pedal Brain. You can also have coaching assistants and or larger coaching groups you can have multiple coaches working together.


The final price for this hasn’t been finalized but it’s expected to be within $130 and $200 USD for the plastic version. The carbon fiber version will be more. The second cost associated with Pedal Brain is the subscription plan as shown below. Note that, they offer a basic plan which is free.

Further to my ramblings about dream bike…

Further to my ramblings about dream bikes here:



Niner is dedicated to making our first carbon frame an extraordinary machine that goes way beyond status quo. Introducing the Air 9 Carbon: purpose-built to be incredibly light and fast, combined with the razor sharp handling and forgiving ride you’ve come to expect from frames with the Air 9 designation.

Structurally, this is a full carbon frame that utilizes alloy interfaces in critical areas (such as in the headtube bearing journals and bottom bracket). The high modulus carbon in specially designed layers and layup patterns create a light, strong frame and the alloy interfaces allow the precise tolerances that critical component interface areas demand.

Frame development began with reams of testing data, which helped us to determine the primary tube shape. FEA studies, physical mock-ups, years of experience and a rigorous industrial design phase have all contributed to this extraordinary design. Every decision, every shape and every tube has its origin in a design parameter that requires the Air 9 Carbon to hit very specific targets for stiffness and strength in all three planes. Key sections such as the downtube and bottom bracket area have received massive structural shaping to increase torsional rigidity and the swooping lines and angles of the Air 9 Carbon are functionally beautiful before they are aesthetically pleasing. All these features help to disperse energy, avoid stress risers and increase the natural damping characteristics of the material.

The Air 9 Carbon features Bio-Centric EBB technology and CYA Bottom Bracket system – the most flexible BB/gearing system available. Run your Niner singlespeed or geared or take advantage of several BB inserts to accommodate your choice of bottom bracket technologies, including the new BB-30 standard. We know what die-hard 29er riders want!

The Air 9 Carbon has been in development for about 12 months.  Pricing has not been set yet but around £1650 for frame alone.

Given that they can build up a 17.4 lb GEARED bike with their conventional AIR 9, this should let them build up just about the lightest 29er mountain bike around…especially with the new SRAM XX group!

Niner shows you how to build up a 17.4 lb mountain bike…with gears.  Start with their Air 9 frame, then get down with the lightweight goodies, such as:

  • SRAM XO with twist shifters
  • Foam grips
  • Egg Beater Quad Ti pedals
  • FSA Carbon 2×9 crankset
  • Formula R1 hydraulic disc brakes
  • ProLogo carbon seat
  • Syntace carbon handlebar and seatpost
  • Syntace alloy stem
  • Stans NoTubes tires
  • Nokon shift cable housing