Alice James is a Medical Clinical Fellow and one of the NBT Junior Doctor Wellbeing Fellows.
Disclaimer: I am by no means a cycling pro...just someone who is partial to road biking, Strava, saddle bag snacks and spending most of my free time wearing Lycra. I was lucky enough to get some unpaid leave during my Clinical Fellow year in September 2019 to undertake a 10-day cycling challenge in the French Alps - I cannot recommend a multi-day cycling challenge enough.
There has never been a better time to cycle. Whether you're an amateur like me, complete beginner or somewhat more experienced, I hope that this piece will provide some light relief or a few handy tips.
September in the French Alps
There have been both positives and negatives with regard to cycling as a result of lockdown. One more obvious positive has been that there is less traffic on the roads. Another has been the unseasonably warm and dry weather which we have experienced over the past week (she says as it's raining outside...). There have also been many more people taking up cycling, with one independent Bristol-based cycle shop reporting that they had experienced their ‘busiest ever week’ in April 2020. Our NBT Travel Smart team have also reported a significant increase in the number of staff members contacting their team for cycle-based support.
However, there have also been challenges…not least the inability to stop for a well-deserved coffee & cake or pub lunch at the halfway point of a long ride. In line with social distancing measures, group rides are also not allowed – something which will have had an impact on both individuals, cycling clubs and professional cyclists.
TOP LOCKDOWN CYCLING TIPS
1. Get your bike serviced. There are lots of local places offering discounted or even free services for NHS staff to enable them to safely commute to work. I had my road bike serviced by the fantastic team at Cribbs Causeway Halfords last week – I dropped it off in the morning and it was ready to pick up by the end of the working day. https://www.halfords.com/cycling/bike-maintenance/cyclecare/free-bike-service-for-nhs%2Fhse-and-emergency-workers-429390.html
2. Bicycle DIY. Use this time for that home bike maintenance which you’ve been putting off. If you’ve got space at home or in a garden/garage then why not pump up the tyres, give your bike a wash and get knee deep into some good old DIY. They say there’s a YouTube video for everything. See the Global Cycling Network ‘maintenance Mondays’ series to get you started:https://www.globalcyclingnetwork.com/category/maintenance-mondays
3. Cycle Commuting There's never been a better time to start commuting by bike to work. Southmead has the best workplace cycling facilities that I've ever encountered...including several changing rooms complete with showers, towels, scrubs, hairdryers and lockers as well as plenty of under cover, swipe-access bike storage. There's even a dedicated Southmead cycle route, the 'Southmead quietway'! See the recent post by the NBT Travel Smart team for more info on cycling to work
4. Bristol by bike. Use your allotted exercise time to enjoy the quieter roads and explore new routes in your local area. See below for my favourite routes starting from a BS6 postcode. Please note that some of these route are longer and so might not be appropriate given the current social distancing measures – keep an eye on the Gov.uk website for the latest updates as this may change frequently.https://www.gov.uk/government/publications/covid-19-guidance-on-social-distancing-and-for-vulnerable-people/guidance-on-social-distancing-for-everyone-in-the-uk-and-protecting-older-people-and-vulnerable-adults. For those wanting to use exclusively off-road routes, Sustrans have some great maps & resources: https://www.sustrans.org.uk/national-cycle-network/
5. Spin to your heart’s content & try some indoor cycling videos. If you’ve got a turbo trainer or indoor exercise bike at home then this is the ideal time to dig it out of the shed. I also cannot recommend the Peloton App or Global Cycling Network (GCN) free YouTube videos enough. Both platforms have a range of indoor cycling workouts of varying duration and level. Chromecasting these videos to your TV and sticking the bike in front of the TV works particularly well. https://www.onepeloton.co.uk/ https://www.youtube.com/playlist?list=PLUdAMlZtaV13e3-rJq1W0O1kf2DVlslmC
7. Buy more stash. I can while away hours browsing for new clothes and accessories online. They say you can never have enough cycling kit, just think about it as an 'investment'...
My Favourite routes
· Bristol – Clevedon – Nailsea
This route takes in so many of my favourites…Clifton Suspension Bridge, Clevedon seafront, the winding country lanes to Nailsea, the Nailsea to Long Ashton cycle path, Ashton Court and the Downs. Plenty of quieter roads, cycle routes and cycle paths.
· Bristol – Chew Valley Lake & Chew Magna
There are lots of routes both to and from Chew Valley Lake. My personal favourite route out is via Dundry Hill – a fantastic (or gruelling, depending on which way you look at it) climb. From here, my favourite way down to Chew Valley is via North Wick and Chew Magna. After a loop of the lake, head through Chew Stoke, Winford and Barrow Gurney before riding back through Long Ashton
· Bristol – Belmont Hill Descent (or ascent on the way home!) – Nailsea
This shorter route is ideal for a quite post-work ride
· Bristol – Bath. If you want to avoid cars then use the cycle track both ways, but be aware that it can get very crowded with cyclists and pedestrians. If you fancy a bit of adventure then try riding via Yate or in the direction of Chew Valley and Dundry.
· Bristol – Chepstow – Wye Valley
This is a great longer ride. The Wye Valley descent via Tintern Abbey is stunning and there are some challenging hills taking you back in the direction of Chepstow. The Severn Bridge is good fun too.
Snack stop on the shores of Lake Geneva
How to plan a multi-day cycling trip
· Google Maps is your friend – you can even message or email the route to your phone for easy access at a later date. However, beware the cycling mode…some ‘cycle’ routes took me down either alarmingly busy roads (dual carriageways not recommended) or extremely rural-looking paths. Using street view ahead of time can help if these areas have good coverage of street view, however the images may not be up to date.
· Get panniers…particularly one on the front. The front pannier was a game changer for me! Easy access to phone, maps and most importantly snacks!
Loading the hybrid bike up for the final test ride in the UK
· Bring a map - phones die
. Invest in waterproof kit - shoe covers, a good waterproof (but breathable) jacket, waterproof phone cover and waterproof gloves are a must
· Do a test run with your bike fully loaded. If you’re carrying your kit on the bike as you go, make sure you’ve done several test runs (including hills) with ALL of your kit on board. I was surprised how much harder it felt carrying 10 days worth of kit with me up the Dartmoor hills.
· Research options for transporting your bike. This will likely be easier if you’re riding within the UK, but can still present a challenge. If you’re able to drive, then this will likely be the most reliable way of ensuring that your bike arrives at the start point in good condition and at the same time as you. Trains can be a great option, but you need to book in advance on may services. Arranging for bikes to be flown out can be expensive.
· Nail the refuel. Know how and when your body needs to refuel – it’ll be different for everyone. Don’t take food or drinks which you’re not used to – this can not only cause disappointment (you don’t need this when you’re hangry and it’s raining) but could cause unwelcome side effects such as gastrointestinal upset. There are loads of great bars and gels out there, but if you’ve got the kitchen facilities then making your own snacks is great too. If you're wanting to stop at cafes or restaurants for lunch, make sure you plan your timings well. Begging a cafe owner to make me a croque-monsieur 70km into a ride was a low point.
. Get a sports watch. Mine is a Garmin but there are plenty of other brands/types available
. Buy chamois cream. Don't even think about it, just do it. If you've never used it then give it a Google...not exactly dinner time chat but honestly a game-changer for a long day in the saddle.
Fuel
Favourite gel: Torq Rhubarb & Custard gel
Favourite bars: Clif bars
Favourite homemade cycling snack: banana & date bread or banana & sultana flapjacks. Nutella drizzled into the mixture for either of these works a treat, but not always ideal for hotter days in the saddle if you want to avoid a mushy mess in your saddle bag!
Dr Alice James
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