Easy running and HR training

/ katieferg89 / 3 Comments

So, latest running news is that I now have a coach (more about that in another post), my race today was cancelled BUT I am running THE READING HALF (which is quite soon, as the 18th March has snuck up) However, my ultimate A race is the European Duathlon Champs in October. Yes, October is quite a long way away. And yes, the word “European” is scary. Hence the coach.

Therefore, the Reading Half is in my diary, but not necessarily a goal, go for glory, set a new PB race. My current PB is an OK-ish 97 minutes, set in Watford a few years ago. If you know Watford at all, you will know that Watford is NOT FLAT. So much more to be done in comparison to the rest of my distances…

So why I hear you say, are you not going to go all out for a PB at a lovely, fairly flat (and fast) Reading?

Perfectly good question. It just isn’t my goal this year, and I didn’t really fancy a whole load of miles early in the year (this is also why I am not using my deferred marathon place this year)

My current schedule looks something like this (although clearly skiing gets in the way here!) – so we’ve got easy doubles, shorter speedwork and quite a lot of turbo. But not a huge amount of leg mileage 😬 (or any long tempo!) You’ll be happy to know that the next two weeks pre-half marathon include at least 3 double days (run and cycle), so I can’t really say I am tapering…

training plan

I don’t know the race plan yet, but will probably just do it as a long run. Or maybe a “just go out and see how you get on” strategy (I doubt this, I think we all know this would mean I go out far too fast and blow up)

I would not advocate following my training plan/approach if you are going for a PB at the half. Nor if it’s your first half. I’ve got a fair few years of running experience and decent fitness under my belt, meaning that I know that, 99% of the time, I can get round a half even if I haven’t done a huge amount of miles. Anyway, enough of the preamble. I am currently doing a lot more easy running that I used to, and the majority of this is not dictated by pace. Instead, I have now become very good friends with my heart rate monitor (yay)

So, here are some things I have learnt about easy runs and using a heart rate monitor to actually make them easy.

1. OMG IT IS SO NICE NOT TO HAVE “THE HARD SESH” dread. I can wake up, safe in the knowledge that I don’t have to run very hard or fast and just pootle along and it is lovely. And I don’t have to watch the Garmin (as much – see point 4)

2. It means you can run easy depending on how you feel that day. I have quickly learnt that your heart race can increase due to lots of things. The cold. Being hungover (oops). Being tired. Being busy at work. But if you’re trying to always hit the same pace, these can make a session pretty horrible. By using HR, it’s a slightly better representation of your fitness on that specific day.

3. You have another marker to compare progress. You know how sometimes runs just “feel easier” but you aren’t really sure if they were? Well, having your heart rate recorded means you’ve got a different metric to look at than just pace. If you’re running the exact same pace for a loop as you were 3 months ago, but your average HR is 10 BPM slower well, good stuff, you’ve probably made an improvement!

4. Uh oh, the HR screen becomes equally as compelling as the pace screen. I would love to say “using HR means you rely less on your Garmin” but that would be a lie. I watch it like a hawk and delight in making it go lower.

5. Sometimes you will swear at the heart rate screen because NO MATTER HOW SLOW YOU RUN IT WON’T GO DOWN. Especially if your interval session is based on HR. I swear my legs don’t actually move that slowly.

6. Hills will be avoided for fear of increasing the average heart race. I live at the top of a hill. In winter, I have to run down it to get to the majority of street lights. This means I have to run back up it (it’s basically nearly a mile uphill) at the end. It’s really hard to keep your HR low running up a hill.

7. You will try to get your heart rate as low as possible. It becomes a super fun challenge (debatable use of the word ‘fun’ here)

8. Deep breathing doesn’t necessarily make your heart rate any slower. Sorry. You can keep trying though!

9. I guarantee that “easy” is actually much slower than you think easy is. My own easy pace is not 8 minute miles. It’s anywhere between 8.30 and 9.30. It took time to learn that. Look at any of the elite runners and their “easy” sessions – and you’ll see what I mean! Easy means well, just that. You should feel like you could continue on forever.

10. Which leads into my main point – easy running is incredibly good for you as part of your training plan. Too much higher intensity work and impact means you don’t fully recover or get the benefit of the rest of your training – roughly 70% of your week should be easy. There are plenty of articles about the benefits and how to define easy. Google and running resources are your friend.

So there you go – I fully advocate trying out some HR training and keeping an eye on your definition of easy. And HR training isn’t just for easy running either, I’ve started using it for my speed work as well, which means I’m less worried about inclines impacting my overall pace. Monitors are generally quite inexpensive and often come part and parcel of your GPS watch. I spent a good 8 years never really using my heart rate monitor (!) and it’s now a key part of my training set up.

Unfortunately, entries are now closed for Reading so no more opportunities to get involved, but I promise you a full debrief post race. (and maybe some mid-race insta stories if I’m running it easy…)

Running Noob: Reading Half Marathon Training Update

/ Kate O'C / Leave a comment

Oh. My. God. Running is really freaking hard.

I’ve never enjoyed running for its own sake. I may have mentioned it once or twice before. Anyway, now I find myself in a situation where I am running half marathon (thanks Fergo), the Reading Half Marathon to be precise. In just over a month’s time.

Aaaaaaargh!

SIDE NOTE: There is still time to register! Registration closes tonight at midnight – if you fancy joining us on the day, go to http://www.readinghalfmarathon.com/ to sign up!

So, I’ve been hitting the pavement and the treadmill and I’m not going to lie to you gang, I am finding it difficult. I’d never truly appreciated just how different the fitness is compared to the stop-start of field sports.

Here are two different days tracked on my Fitbit:

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Those red bits? They’re running-induced, peak cardio. The sweat. Oh god, the sweat.

I’ve been making an effort to go running three times a week, over and above other things like my commute on my bike or rugby training. For a couple of weeks I honestly thought running might kill me. I didn’t feel like I was making any progress. My legs ached between runs, my feet hurt and I couldn’t keep up with washing all the sweaty kit! But today I had a bit of a eureka moment.

Whilst cycling home I reached the dreaded killer hill in the final stretch of my journey – it’s a long slow pull up 240 feet over a mile – and whilst my legs still felt it, I was not huffing and puffing the way I used to. I actually felt pretty good by the time I reached the top. My cardio fitness has definitely improved and IT FEELS GOOD!

Now I just need to work on the achy feet and legs… more time needed in the company of my foam roller, I think!

 

 

Reading Half Marathon – the training day

/ katieferg89 / 1 Comment

So. We’re running The Reading Half.  In about 8 weeks. And a day.  As you might have seen from Kate’s last post, I coerced (read “didn’t give her much choice) her into running it – despite having never run a formal 10k race before, let alone ramping up the distance to more than double that (soz babe)

So what I first have to say is “AWESOME” – there was no long thinking, no “I don’t think I could” – she literally straight up said “OK, fine, I’ll do it – I need to give myself a decent challenge and focus for the first part of the year”

Two weeks ago, we made the trip out to Green Park Conference Centre for the Reading Half training day, along with a host of other runners and bloggers.

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A few gems here – Katherine,Anna & Tamsyn. I’ve known Katherine for a while because we run for the same club, but it was great to meet people I’ve only ever tweeted/instagrammed! Oh, and Tess was there – but behind the camera a lot of the time!

First up was a HIIT workout with The Townsend Twins which was all over Facebook Live (if you watched it, you’ll have seen me panicking about my bum being the first thing people see, and Kate discussing this quite loudly) There was lunging, there were planks, there were jump squats. Certainly got my heart rate up! This was part of Lucozade’s “Made to Move” campaign…so obviously there was Lucozade

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Next up was a session with Ali Galbraith , who heads up the pacing teams for the Reading Half and the Nottingham half and marathon. He took us through a few vital things to help you pace your race and finish feeling fresh (or alive) rather than dead (which I then proceded to fully ignore for my XC race last weekend)

Couple of top tips that we took away:

  • Always know your route – where are the hills, the flats, the water stations (and HELLO the unofficial beer station on the Reading half!) – Reading is pretty flat, particularly when you’re used to living at the top of a hill…which makes me happy
  • Don’t waste energy sprinting around people at the start – what this also means is people, go in the right pen. If you ain’t running that fast, get back to where you belong. Be realistic, not optimistic!
  • Break the race down into bitesize chunks to focus on a different tactic and make it more manageable – I’m likely to be running it as a long tempo so 1-3, 3-11 and 11-13.1 actually works quite well
  • DON’T FORGET TO SMILE!

I also learnt that Reading provides pacers in 5 minute intervals – which a lot of races don’t – this gives you a bit more flexbility in aiming for your goal. To be perfectly honest, I’ve never followed a pacer before, mainly because I trust myself to do it. However, clearly, cross country has shown me I shouldn’t be left to my own devices, so I may hunt one down on the day dependent on how I decide to run it. Find the guy or gal with a flag and stick with them – they know what they’re doing!

Judith Manson, the race director was also on hand to tell us a little bit more about the race and a couple of things that made me sit up – firstly, that they are doing water pouches (which is great for the environment and your ankles) and also, that they always ask for smaller bottles to help prevent waste, but they end up getting what they are given as such. It’s great to hear that races are trying to reduce the amount of plastic thrown around – if we can just get runners to stop throwing gel packets wherever they fancy then we’ll be on a roll…

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(Spot me in pink and Kate sorting her hair #priorities)

We then were off to put our pacing into practice after a little warm up (it was still pretty nippy outside)  We ran roughly 5k, taking in the start of the race (somewhere in Green Park) and the end (the Madjeski – except we couldn’t actually go in because Reading were playing at home, but we ran round it which I guess is the next best thing?!)

We did a little bit of hurdling to run round the car park, down some steps, then Anna & I were getting a bit ahead of ourselves despite not knowing the route, took a wrong turn and added on a handful of extra metres, but we got there in the end. Kate was pretty happy that she got round without a struggle, so think it was a decent boost ahead of her training plan.

 

It was then back to the ranch for the final bit of the day. Jim Adkins from Berkshire Physio was on hand to take us through some key pointers. We stretched, we activated, we slid, we bounced – all in the name of good muscle activation and recovery. We also discovered that you don’t need any fancy equipment – a good pair of paper plates is all you need!

(THIS IS REALLY HARD IN REAL LIFE)

My favourite stretch was the slump stretch – which does as its name suggests! You sit on a bench/bed/high chair, slump a bit, and basically swing your leg. This helps to release all down the backs of your legs, as well as ensuring the muscles in your back and shoulders get a chance to relax – perfect for all of us who spend hours sitting at a desk. It’s so easy to just get out of work, chuck your running stuff on and head out to save time, but a quick 5 minutes beforehand can work wonders for your muscles, ligaments and tendons.

Kate even bagged herself a free look at her dodgy hip at the end – and has come away with a good selection of exercises to keep her in good shape come race day, particularly as she’ll be ramping up the miles.

And then that was us done! I took Kate back to the station and headed home, full of ideas and a new motivation that I was going to do all my core and glute activation exercises that my physio has been telling me to do for 6 years. (Note – I have done them…twice. Which is better than normal)

Keep an eye out for some updates on how our training is going (and hopefully at some point I will set a race target or at least a plan of how I’m going to run it!) There are still entries open  (it’s on March 18th) – I’m a Reading newbie but have watched my dad there, and it is fast and flat, so ideal for pushing yourself for that PB. If you enter in January, there’s also a competition to win a little bit more than just your race entry.

Plus, they’ve just released their new medal design!

Sport for girls should be pink

/ Kate O'C / Leave a comment

These Girls Do

Happy New Year, everyone! For my first post of 2016, I have been gifted a topic by a red hot (or should that be hot pink?) debate raging in Ireland right now.

[Sidenote: I wrote the first draft of this using a Bic for Her ballpoint pen… If you haven’t read the Amazon reviews I implore you to do so. For the good of your hand health.]

Whilst idly browsing Twitter this morning, I came across something posted by Her.ie magazine that made me double-take. An Irish company appear to be promoting a new product, marketed at women, to encourage the uptake of Gaelic Football by female players – enter, the Ladyball. That’s right y’all, the squidgy, pink #Ladyball.

Image from theladyball.com Image from theladyball.com

“The all new Ladyball specifically designed for a lady’s game – soft touch for a woman’s grip, eazi-play for a woman’s ability, fashion-driven for a woman’s…

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Dear Katie: Starting out the year right

/ Kate O'C / 2 Comments

Dear Katie,

I promised I’d check in and hold myself accountable for my 2018 New Year Goals, so here I am.

It’s been a week, and a pretty good one at that, but then I guess most people come out of the gates strong in the first week of January only for it to head south rapidly after that. I suppose only time will tell. Anyway, this is the summary of this my efforts this past week for your delectation:

Goal One: Run a half marathon

  • I still hate running. But we’re signed up to the Reading Half so I’m committed. Was delighted not to massively embarrass myself at the training day on Saturday…
  • …however, some of the photographs that were taken that day have hammered home my need to reduce my waistline. Motivation!
  • I have a new found respect for people who run. It’s hard! My fitbit tells me it gets my heart rate up better than any other exercise I do and my legs are in tatters after two days of training!
  • Realising recovery is key means I’m actually using my foam roller and stretching more!

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New Year Resolutions: Goal setting and chocolate regretting

/ Kate O'C / 2 Comments

It’s that time of year again – the end. Or, the beginning of the new one, depending on your disposition. Either way, it’s that time when we’re all stuffed full of cheese, chocolate Santas and regret, and we decide to declare publicly (thanks to social media) that we have set ourselves unrealistic goals for the new year. I’m hoping mine are less unrealistic and more suitably challenging.

Instagram Resolutions

Katie F’s goals for 2017. She smashed it.

Katie (fellow blogger, muse and all-round good egg) had one hell of a 2017 in her sporting career and managed to knock her resolutions out of the park, I, on the other hand have devoted this year to changing careers and the time and monetary stress associated with that. I have to admit that my motivation in terms of health and fitness has diminished, to the point where Katie has had to give me a good, proverbial kick up the arse and signed us both up to run the Reading Half Marathon in March.

So, there we go, resolution number 1 right there: Run my first half marathon Continue reading →

I literally do not care about Christmas food guilt

/ katieferg89 / 6 Comments

Ah, the usual holiday posts are back. “Do 5,000 burpees followed by a 27 mile swim in a lake and then run to Dover and back to burn off your Christmas dinner”, “how many calories are really in the entire box of Lindor truffles you just ate”, “did you know the average person eats 15 times their usual calorie allowance in the 3 days over Christmas”, “if you go shopping for 7 hours you can drink one glass of Baileys” (some of those may be embellished, but you get the gist) – you would think people had suddenly discovered calculators and infographics for the first time.

zzzzzzzzz.

Do.Not.Care

I like food. I like exercise. I don’t always do one to counteract the other. Sometimes, yes, maybe I do think about it – but the countless other benefits far outweigh the extra mince pies I’m going to be eating for the next few days (who am I kidding, I mean the ones I’ve been eating for the last 4 weeks already)

I’m thinking about doing parkrun on Christmas Day. Is it because I’m worried about eating too much and having to get myself into a calorie deficit? No, it’s because I love the idea of getting out to parkrun on Christmas Day! (and if it was, promise me, I’d be running more than 3.1 miles, clearly)

I went for a bike ride (aborted due to double puncture) and then for a run in the 6 inches of snow we had last weekend. Was that because I couldn’t face sitting inside all day? No, it was because I literally had SO.MUCH.FUN.  Have you ever been mountain biking in the snow? If not, you should try it. Ever been running through fields where you can’t hear anything because of the silence of snow, and the fact the closest dual carriageway is closed? You should. It’s incredible. And if it’s proper, fresh snow, it’s really likely to be not that dangerous. (Ice however, is another matter)

Food and exercise are not purely there to balance each other out. Unfortunately, that doesn’t always seem to be the mainstream media case. Did you see the tweet below from Laura Thomas?

Yeah. That says a lot. Katie’s (Cake Vs Scales) post earlier this year said a lot around this – if you pick up a men’s health and fitness magazine, the focus is completely different. Yes, there will still be a focus on becoming healthier – but it’s not purely about weighing less, or eating 1,200 calories a day.

Remember – it’s OK to take some time for yourself. You don’t have to be perfect every day. Heck, you don’t have to be perfect ever. And you would have thought that this time of year would be a great opportunity to embrace that. Whether you celebrate Christmas or not, this time at the end of the year is a good opportunity to recharge your batteries, take a break (if you want) and just do what you feel like doing. If I want to spend three hours on my bike, that’s fine. If I want to spend a day in my pyjamas sleeping on the sofa, that is also fine. I’m not going to beat myself up about it. See friends, see family – and if you don’t want to, you don’t have to please everyone.

There’s a lot of pressure to be “always on” and you know what, sometimes you don’t have to have a reason to say no. If you don’t fancy going out for Christmas drinks 6 days in a row, don’t force it. It takes a bit of guts first time round (and you’ll always be questioning that people think you are boring) but rejoice in making your own decisions. It’s taken a while, but I’m at an age now (god that makes me feel old) that I know what I like doing and I’m perfectly fine with that – and don’t feel the need to be trying to keep everyone else happy.

You also don’t have to give an excuse. I used to be full of “I’m sorry I can’t make it because of xyz” when really, I just meant “I actually don’t feel like coming”. So now, I’ll just say “sorry I can’t make it” and that is totally fine. And now, I will stop being negative and telling you all to avoid any social engagements or activities of any form – do what makes you happy and remember it’s OK to be a little bit selfish, whatever time of year!

Look after yourselves and have a good end of year break.

From clueless to qualified – my short duathlon career 

/ katieferg89 / Leave a comment

I’m currently on a two week break at the end of what feels like a pretty lengthy season. And it’s been a good one. A few highlights include wins at Hawridge and Stewartby duathlons, knocking my 5k PB down to 19.38, 2nd at the Berkhamsted 5 miler, 3rd at the Windsor 10k and I’ve nicely wrapped up my season with a qualifying spot for the European sprint duathlon champs next year (insert little cheer from me!)

Anyway, I thought it would be a nice time to look back on my potted career in the sport…and why it’s so much fun.

5 years ago, I spent my 23rd birthday up at 6am to compete in my first duathlon. Someone at my then running club had suggested the races at Box End Park, just west of Bedford – and I spotted they had an off-road duathlon. I wasn’t doing much cycling (pre buying a road bike or two) other than the odd MTB session around the Chiltern Hills at the weekend. However I was doing a fair amount of running, I’d done a 3.41 in my first crack at the marathon earlier that year and was in semi-decent run shape ahead of cross country season.

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Mum and I got up at the crack of dawn, turned up and quickly realised we didn’t really have a huge idea what we were doing. Luckily, the nice man in the car next to us was very helpful (and turned out to be the winner and British #1) and quelled my fears somewhat. This was pre being comfy with cleats at all times so literally all I had to remember was helmet. I remember 3 main things about this race:

1. It was BLOODY FREEZING

2. It was BLOODY WINDY

3. I was first woman. But, there were only 7 of us.

I think (judging by my times) it was a 5k run, a something k bike and then a 5k run again at the end.


And that was that. I think I then got sent a trophy in the post! My first win – how exciting.

My next one, which I was reminded of by Timehop recently, was the Grim Challenge in Aldershot the following October – again a cross duathlon – which I did with my parents! We entered ourselves as a team and decided to do it all together. Basically what happened is we waited for my mum on the run and then for me on the bike. The main thing I remember about the bike was having to cycle through what was practically a lake of mud and getting off a couple of times to run the bike down sand/mud banks (it’s where they test the tanks which says a lot!) I think it was 5k-20k-5k. You can see from transition what the ground was like…

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We won first mixed team (LOL) although again, I think there were only two mixed teams. The prize here was a giant duffel bag each (I mean, so giant that I literally could fit into it)

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The main thing about this was spending the afternoon in A&E because mum came off her bike on a hill – and was helped up by a kind man that was not her husband. Luckily nothing broken just a super bad wrist sprain which was given a support and a significant number of painkillers.

I think by this point I may have bought myself a road bike, so 2014 came with my foray into road duathlon with the Jekyll & Hyde in Hyde Park (clearly October is the right month for duathlons for me)I also did a Women’s only duathlon at the Velopark in Stratford…and that didn’t go too badly.

img_4324My duathlon career then continued into 2015 (also the year of my first triathlon) with another J&H and ANOTHER women’s only Velopark and then in 2016 I started to do a little bit more…My running was going well, I was getting a fair amount of commute bike miles in, OH and I had bought a new aero bike that really needed some more mileage. I raced Hawridge and St Albans, getting on the podium in both and realised I was doing alright at the smaller local stuff.

Earlier this year, having spied a lot of other Clapham Chasers doing AG champs, I decided I might as well have a crack at it. Criteria is straightforwards, give intent to qualify, enter one of the qualifying races, finish top 4 in your AG. After careful studying of previous times, I decided it was doable. I chose Oulton Park and Bedford (a week apart) to give myself two cracks at it. If Oulton Park went well, Bedford was good practice and a nice end to the season, if it didn’t, I had a second opportunity.

I had some good practice over the summer, giving the Ashridge duathlon series a go, going back to Hawridge, racing Stanborough tri and being super happy that the lake at Stewartby had algae so it was turned into a duathlon!

Oulton Park meant an overnight stay in a Premier Inn but a pleasant 7.30 start. It’s not a flat course by any means and the distances are based on a lap of the track and therefore a bit off the usual distances. And this was pretty serious. This was the biggest duathlon I’ve entered and it felt it at the start. Gulp. This is qualifying territory. This is proper racing. There is a man (several of them!) checking I don’t break any rules. There are penalties if I do something wrong. AAAAAAAH.

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However, to cut a long story short, Oulton Park went exceptionally well! Finished 3rd AG (the pain of waiting in the queue for your result to print is INSANE) so rewarded myself with a fishfinger wrap, a McFlurry and then A NEW PAIR OF WHEELS! (If I’m being honest, this is probably the hardest I’ve raced all season. It really meant something and I wanted to finish strong – mainly so I didn’t lose my AG spot in the final 500m but, looking at it, I was a good 90 seconds ahead of the girl behind)


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Which therefore meant Bedford was a bit more relaxed. I could play a full game of netball the day before, I wasn’t overly stressed, I could give my new wheels a whizz, I didn’t mind getting up at 6am… In contrast to OP, Bedford is dead flat. And was windy. Which is awful if you’re trying out your new 60 deep sections, you still aren’t 100% comfy on your tri bars and your bike handling skills on 180 degree turns aren’t great…so yeah. I’ve had better bikes.

However, head down, corners conquered…set a new sprint distance PB, finished 14th F, (3rd AG so qualified again technically!) and ran the second run at the same mile splits as my first (I NEVER do this!) and crossing the line in 1:08:07 (19:47-0:46-36:05-0:43-10:44)

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So…a good end to a busy year. And a great end to 5 years of “just giving this duathlon business a go!”

A few thank yous to wrap this up – my parents, for frequently driving me when I’m too tired after a race, standing in the cold, cheering me, buying me food, listening to me run through my checklist for the nth time – specifically then my dad for fixing my bike 90% of the time, my mum for ringing a cowbell and having the loudest voice ever…my sister for literally being dragged to 75% of races despite hating running, my boyfriend for his motivational pep talks, buying me cycling presents and accepting that our life mainly revolves around me…hey DW for training with me and sometimes beating me in races …anyone at Clapham Chasers who has been a helping hand along the way…there is a lot of thanks!

And, just because I have to say it “woah I’m going to Ibiza”

I hope you all now have the Vengaboys stuck in your head. Over and out.

Let’s hear it for the girls – Windsor Women’s 10k review 

/ katieferg89 / 4 Comments

On top of the world! Still buzzing from the Windsor Women’s 10k on Saturday and for more reasons than one.


Firstly, just to say I was given a press place for this race – but my mum entered off her own back, but I am, as usual, 100% honest in my review. Pre-race info was thorough – and we left home at about quarter to 8, taking heed of the advice of avoiding Windsor town centre so coming through Datchet instead…and we arrived at 8.25, no traffic and were about the 10th car there #keen

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Cyclists. Don’t be d*cks. (and no, I don’t mean ducks)

/ Kate O'C / 3 Comments

A couple of weeks ago cyclist Charlie Alliston was charged with “wanton and furious driving” after hitting and killing a pedestrian who stepped out in front of him whilst he was riding a bike with no front break. The whole situation was enormously unfortunate; he should absolutely have had two breaks on his bike (it’s the law!), but to be killed by a bike travelling at 14mph is statistically very unlikely (this article in The Guardian does the maths), so Kim Briggs was extraordinarily unlucky.

Now, the whys and wherefores of this story have been hotly debated in the bear pits of online tabloid comments sections for weeks, so I have no intention of trying to single-handedly put the issue to bed or trivialising what is a thoroughly tragic event. But I do think we should acknowledge that this has done nothing to help the image of cyclists in the eyes of the media, motorists of pedestrians. It’s important that they know, notwithstanding Alliston’s questionable behaviour and words, we are not all terrible people.

So, in an effort to curb the ever growing us-vs-them mindset, these are my rules of thumb, from one cyclist to others, so we don’t come across as total c**ckwombles.

  1. Make sure your breaks work / actually have breaks

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