Waiting for the train with my Brompton

The Part you don’t see is the tut tut of mothers as we cycled through the park to the school with ruby on the lowered seat and me cycling her at 20km/h to get her there before the bell. This is my first foray onto the train and it was fun.

Heart rate from Running to Cycling


Athletes who use a heart rate monitor as a training aid need to identify their maximum heart rate in order to determine their appropriate training zones. Here is a brief listing comparing Running, Rowing and Cycling …. 3 popular outdoor and gym activities.

Calculation of Maximum Heart Rate

The easiest and best known method to calculate your maximum heart rate (MHR) is to use the formula 220-age. A paper by Londeree and Moeschberger from the University of Missouri-Columbia indicates that the MHR varies mostly with age, but the relationship is not a linear one. They suggest an alternative formula of 206.3 – (0.711 * age). Similarly, Miller et al from Indiana University propose the formula 217- (0.85 * age) as a suitable formula to calculate MHR.

Londeree and Moeschberger also looked at other variables to see if they had any effect on the MHR. They found that neither sex or race make any difference but they did find that the MHR was effected by the activity and levels of fitness.

Studies have shown that MHR on a treadmill is consistently 5-6 beats higher than on a bicycle ergometer and 2-3 beats higher on a rowing ergometer. Heart rates while swimming are significantly lower, around 14 bpm, than for treadmill running. Elite endurance athletes and moderately trained individuals will have a MHR 3 or 4 beats slower than a sedentary individual. It was also found that well trained over 50s are likely to have a higher MHR than that which is average for their age.

To determine your maximum heart rate you could use the following which combines the Miller formula with the research from Londeree and Moeschberger.

  • Use the Miller formula of MHR=217 – (0.85 * age) to calculate MHR
  • Use this MHR value for running and versaclimber training
  • Subtract 3 beats for rowing training
  • Subtract 5 beats for bicycle training
  • Subtract 3 beats for elite athletes under 30
  • Add 2 beats for 50 year old elite athletes
  • Add 4 beats for 55+ year old elite athletes

Here is a table to help you. or for those wanting a spreadsheet with HR zones plugged in then look HERE – Adjust only the age to see the changes – if for some reason a reader busts it can you let me know and I will reupload ….

Running Rowing Bicycle
Age Average
20 200 197 197 194 195 192
25 196 193 193 190 191 188
30 192 189 189 186 187 184
35 187 187 184 184 182 182
40 183 183 180 180 178 178
45 179 179 176 176 174 174
50 175 177 172 174 170 172
55 170 174 167 171 165 169
60 166 170 163 167 161 165
65 162 166 159 163 157 161
70 158 162 155 159 153 157

Cargo Bike Racing in Copenhagen

two great shots from HVID photographyat the Cargo Bike Championships follow him on twitter as well  @andershviid

Brooks Blog: Alright then, hands up. Who knows what a “Svajerløbet” is?

Of course, no one does.  Alright then, on with today’s post.

Beady bicycling eyes were trained on Copenhagen last week for more than just the latest offering from the man who has given innumerable cities the gift of Cycle Chic. The World Cycling Championships were underway there since Monday (well done Mr. Cavendish!) and if this wasn’t already enough, the third annual Danish Cargo Bike Championships or “Svajerløb” took place over the preceding weekend, curtain raiser to the fun and games on offer from the UCI.

A number of companies and volunteers are behind arranging the Svajerløb. It is a not for profit event and for all involved it is really a “con amore” affair, fueled by their passion for Copenhagen’s bicycle culture and cargo bikes. The idea to revive the historical Svajerløb started in 2009 when Erik Heinze (Firmacyklen.dk) and Hans Bullitt Fogh (LARRY VS HARRY) held the first modern version of the classic race. Together with Mikael Colville-Andersen and Søren Houen Schmidt, they form the nucleus of the team behind the Svajerløb.

This year’s course was located in the historic surrounds of venerable Danish brewing family Carlsberg’s Copenhagen facility where some of the junior category UCI events also took place on Sunday.

If the increasing number of cargo bikes seen on city streets are any indication, the builders of such machines seem to be enjoying a huge spike in sales. New developments in this corner of the trade have allowed builders to produce frames, which, while remaining a touch heavier than regular bikes, are not necessarily a chore to ride.

This is important, because the success of the cargo bike project lies in their ongoing and increasing visibility on city streets. Therefore, riding your weekly grocery shop home with one is great, but if you aren’t prepared to use it to pop back down the road for the pint of milk you forgot, then maybe all you really have is another specialty bike.

It seems though, that based on anecdotal evidence among new converts, the lightweight cargo bike does indeed quickly become the default machine in an owner’s stable and is here to stay.

Of course, if you’re transporting two kegs of beer, it’s probably not terribly important whether your bike weighs twenty kilos or twenty five.

So while for a short course, high-speed race there might well be an advantage to be gained from using a lightweight saddle, in the real world we are gratified to see that most disciples of the ladcykelhave a Brooks on top.

Meget god, as they doubtless say in Copenhagen.

The rise of the Gentleman Cyclist

From the Guardian:

Most cyclists I have met are conscientiously contemporary in outlook, aware of their responsibility to both environment and community. The slight smugness this can engender is one of the things the gridlocked motorist so hates about us.

But if an increasing proportion of bike-related marketing is to be believed, this modernity is but a veneer, concealing a moustachioed Edwardian, keen as mustard on a spot of biking with his chums. Is the return, I began to wonder, of the sanitised class fantasy Downton Abbeyleading cyclists to embrace their inner General Melchett?

Browsing some of the increasingly popular retro bike designs recently, I came across the Old Bicycle Showroom (“Purveyors of Fine bicycles to Nobility & Gentry“); and I met Pashley’s owners’ club of “jolly chaps”, who look more Friedrich Nietzsche than Fausto Coppi. Then there is the Tweed Run, issuing its dress code like a public school prefect: “Now look here, proper attire is expected“; and Rapha, with its series ofGentlemen’s Races, and clothing for gentlemen.

Needless to say, this foppery is a million miles from the emergence ofcycling as a popular activity in the 1890s. Seventy early cycling clubs were named after the campaigning socialist paper The Clarion (founded 1891), with its ideal of fellowship. The brief aristocratic fad for cycling petered out when the bike became too popular to be posh.

It has, as Tim Hilton’s memoir One More Kilometre and We’re in the Showers relates, “belonged to a lower social class” ever since. Until, that is, the recent popularity of cycling among wealthy men persuaded some marketing departments to rewrite the history of cycling. But does this retelling make any sense?

The idea of a gentleman’s race (in which the whole team has to stick together as a group) makes for a good outing, but has little to do with the ruthless and sometimes drug-addled history of professional bike racing. And the Tweed Run, despite the semblance of tradition, has only been going since 2009, when it began under the sponsorship of Brooks saddles.

Brooks are perhaps the most promiscuous users of this kind of heritage porn, though their evocation of a fantasy past makes some concessions to modern feeling. One of their most popular recent posters features a Brooks-clad couple protecting a fox from the advancing hounds. Its originality comes from embracing the heritage aesthetic, while rejecting the more specific historical associations. We look like 1930s aristocrats, the ad seems to say, but we certainly don’t behave like them.

This marketing does make some sense when selling equipment which hasn’t changed significantly in over a century. To their range of leather saddles, Brooks have been adding product lines from early catalogues to meet the demand for retro chic. You may have to pay £872.30 for a 1930s-styled jacket, but at least you don’t look like a traffic bollard.

It’s the same story with other British heritage brands. Traditional bike bag manufacturer Carradice has seen a significant improvement in sales since rebranding its bags as “retro cool”, as its marketing analysis candidly explains.

Pashley has increased sales despite the recession by focusing on its Britannia range of heritage-styled bikes. They come with a little badge of a trident-bearing, union flag shield-wielding Britannia figure, for those riders who like to imagine themselves ruling the waves while cycling to Tesco.

For a longer perspective from within the trade, I spoke to Ninon Asuni from The Bicycle Workshop. Was this preppy look – it plays very well in the US market – putting off more down-to-earth cyclists, I wondered? She pointed out that the retro revival has had the thoroughly positive effect of encouraging the restoration of older bikes, which are a great solution for the stylish cyclist on a budget. The wide range of stylish, comfortable bike gear keeps people cycling all year round, and in bad weather. And the marketing, she suggested, was mostly good fun.

Some of the marketing – especially Brooks’s – is witty. It’s sad some bike companies feel the only way to make their products seem new is by associating them with this delusional world of jolly chaps, obscuring cycling’s traditional ideal of fellowship. Though as Downton Abbey shows, our fantasy of an aristocratic past extends far beyond the world of cycling.

The attention of big business is, at least, a sign that cycling has become culturally mainstream, a bit like football in the 90s. It has come of age. Like football, it’s losing its history of fellowship, which is being replaced by a marketed, corporate identity; it even has a “coming home” moment of sorts in the Olympics next year, where Mark Cavendish looks set to do well. The recent Intelligence Squared debate about cycling, addressed by high profile literary figures such as Will Self, as well as celebrated cyclists like Graeme Obree, would have been unimaginable 10 years ago.

Where cycling differs from football is that the majority of cyclists participate as well as spectate. The benefits of cycling’s high profile – facilities, driver awareness, and so on – can therefore be shared widely. But when you do go out, just remember, chaps: if male cyclists reckon it’s worth shaving the legs to reduce drag, just think what that walrus moustache is doing to your performance.

Minds Wide Open Windsurfing

Even though I completely gave up on windsurfing in favour of kiting some years ago – this still captures the magic.

From the producers of Four Dimensions, prepare to join a bigger and better team on a new journey of breathtaking windsurfing action and cinematography. With a spectrum of mind-bending angles shot in stunning locations. it’s time to taste the future and keep your Minds Wide Open.

– 50 Minutes Main Movie + Extras
– All Regions
– Starring: Marcilio Browne, Ricardo Campello, Victor Fernandez, Gollito Estredo, Philip Köster, Kauli Seadi
– Locations: somewere in Indo, Klitmöller, CaboVerde, Gran Canaria, Maui, Egypt,

Website: mindswideopenmovie.com
– Main Supporter: Planet Allsport, Pousada Windjeri
– Side Supporters: Fanatic, North, JP, NP, Starboard

Thanks to PWA/JC, Andi Jansen (additional Footage)