Some great training rides around Lower Hutt

All my previous cycle training was done around the northern reaches of Sydney.  I was fortunate to belong to the very active 'Bike North' bicycle user group, whose rides enabled me to learn great places to ride and ride with a lovely bunch of people.  Fast forward to living in Lower Hutt, New Zealand.... after years of parenting taking priority over riding time, I had no idea where to ride for longer training rides.  Here are the results of some exploration, along with approximate distances.  For more detailed route information you can check me out on Strava.

1.  Round the bays - 75 km return
Cycling from Lower Hutt toward the city, around Oriental Bay, out to Scorching Bay, through the pass of Banda to Happy Valley Road, back into the city and out to the Hutt again.  A fairly flat route, great for a longer easy ride.  Very scenic.

2.  Moonshine Hill, various distances, starting at 30 km return
This was a celebrated find!  Cycle from Lower Hutt up  SH2, turning off at Haywards.  Cycle up to Moonshine Road turn off on right.  Long steady upward climb of around 6 km.  Then choose whether to descend to Riverstone Terraces and return via SH2 or descend, climb back up the steeper side back the way you came.  Sometimes I like to cycle up SH2 to Riverstone Terraces turn-off and do some hill repeats on the steeper side, which gives you a meaty 3km odd climb.  A beautiful scenic route.  The road is narrow, so not sure how it would be with weekend traffic.

3.  Blue Mountains, various distances with Te Marua route clocking in at 75 km return.
Head up to Silverstream, either via SH2 or Western Hutt road.  At Silverstream follow signs for Blue Mountains.  A lovely big climb takes you to Whitemans Valley road.  From there you can do a shorter route returning either via Wallaceville Hill or Mangaroa Hill, or the full route via Mangaroa to Te Marua, where you can head back to the Hutt via SH2.  I have also completed this one as a 107 km circuit.  On the first loop headed back to the Blue Mountains for a second climb after turning back at Te Marua, then made the second circuit smaller by turning back via Wallaceville hill.

4.  Akatawara, Waikanae, Haywards, 107 km loop
Head up SH2 to Akatawara turn off.  Enjoy a lovely rolling climb to the summit.  A glorious descent to Waikanae.  A fast ride along SH1 to the Paekakariki turn off, a great climb to a amazing view at the top.  A rolling descent to Pauatanui, then more climbing to return to the Hutt via the Haywards.  A great work out!

5.  Hill Repeats - a 2.5 km 7% climb to repeat to your hearts content
From Normandale Road turn off to end of Poto Rd gives you a great 2.5 km 7% climb to practice hill repeats on.  There is other lovely riding up there too, with Sweetacres drive and Belmont Hill Road to enjoy.  A great change from the valley floor and easy to access.

Learning Curve and Other Hills

The Lake Taupo Cycle Challenge is a hilly 160 km.  It is a bigger days cycling than I've done before, and will be busy, with 10,000 odd cyclists participating in a variety of events.  As such I figured I needed to not only train, but also do my homework.  Here is some things I have learned so far:

1.  Nutrition

I eat pretty healthy, but not for 'performance'.  On long rides in the past, I've drunk water and casually munched various muesli bars or whatever food is available along the way. Scotland meant oat cakes and tablet (like fudge, yum); in Vietnam it was noodle in beef broth and long necks of beer (along with some mysterious packaged things we called 'roadfill' because of its texture!); in France it was bread and cheese.  Get the picture?  So after seeing various  info about personalised nutrition plans, etc etc I figured I had better get informed.  What I learned, in a nutshell is that when you  are out riding hard for more than an hour or so, you  need a plan for eating and drinking right from the start.  That will ensure performance, recovery, best possible training outcome and avoid the dreaded bonk (which I think in me manifests itself in a lower form known as extreme grumpiness!!!!)   I follow the this formula:

After 15 mins drink water (sips)
After 30 mins drink carb mix (powdered sports drink made up with water)
After 45 mins have a bite (literally!) of food to eat plus some water
then alternate, every 15 mins, between drinking carb mix and bite of food and water.

This seems to work pretty well.  It is advisable to find out what carb mix will be available at aid stations on the day and try it out ahead of time.

Another useful piece of  advise is about refuelling after the ride.  For best recovery, which helps consolidate the training, consume at least 50 gm carbs within 30 mins post exercise.  This is a stop gap to having a good square meal with plenty of carbs.  Consuming carbs within 4 hours of exercise apparently has lots of beneficial effects - which you can read more about in this article.

2.  Recovery, graduation and intervals

A good training plan allows time for recovery, both active recovery and full rest.  A plan may include increased training over a period of 3 - 4 weeks, and then a rest week with a much much lighter training schedule.  Each training week should incorporate 1 -2 rest days.  Week over week increases, measured in distance or time, should not exceed 10% else there is risk of over training.  I am following a 12 week training plan suggested in the book Taupo 101 (Matt Oliver), aimed at beginners.  I've adjusted it a bit for my own purposes.

3.  Group riding

Cycling with my kids is sort of good preparation for cycling in a bunch.  In that I tend to be very very aware of what the rider in front of me might do and expect the unexpected.  On the downside, cycling with kids has taught me to hang back and allow a decent following space so I can avoid their somewhat erratic manoeuvres!  Given I've not done real bunch riding before, I am really stepping outside my comfort zone to try and learn this skill.  I seem to have found a lovely bunch of riders tolerant to a beginner such as myself, so I look forward to learning and improving in this area and will share any tips I might learn as I go.

4.  I love hills

I think I knew this one already, but it has been way fun to be reminded of it.  I make up assorts of natty hill climbing songs, often based on kids songs, to keep me occupied as I make my way up up up!!!

Training for the Challenge - a plan

I'm entered in the solo category of the Lake Taupo Cycle challenge (see tab), so am training for a 160 km ride with plenty of hills.  Bearing in mind my cycling has been pretty much confined to trips to the shops and around town for 8 years, I knew I would need a good plan.  I also needed to ensure my ramp up was gradual enough to avoid knee problems I had experienced in the past.  As an avid gym go-er, and active transport enthusiast, I had a good base level of fitness to build from.  But could I build up to 160 km?

I started by figuring out what my base weekly cycling added up to in kilometres.  I then devised a plan figuring out where I would get to if I added 10-20% to that each week.  I also factored in the training information given on the Lake Taupo Challenge website.  Time available to train was another big consideration. However my daughter was due to start school in mid August, and the challenge is end November, so I knew I would have some extra training time available.  Putting all of that together helped me be confident that I could put in the training required, so I booked our Taupo accommodation and made a note to enter the challenge on the day entries opened in July!

My plan has evolved... I read a few books on the topic and have taken the plan from the book "Taupo 101" and adjusted it to factor in the Les Mills RPM sessions I do each week.  It is a 12 week plan, but I started training prior to that, enabling me to build up my base slowly and ensure I had time to adapt.  I'm also doing plenty of cross training at the gym, as I want to ensure my body is well balanced, with plenty of core strength and flexibility work, as well as working the parts of my body that get less of a work out with cycling.

So I am now in Week 5, which is a recovery week.  Probably why I have time and energy to be writing this.  Training on the bike affords lots of good thinking time, and I often think of things I would like to write, or people I would like to contact.  Perhaps I need some dictation device!  Last week I did 10 hours 21 minutes riding.  Actually a bit more than planned, but I wanted to join a group ride on Saturday to practice my bunch skills which are practically non-existent.  Thankfully cycling with kids has made me a vary aware rider, the downside is it has taught me to hang back a bit more than is best in bunch riding.  My typical training week includes a couple of Les Mills RPM sessions, a hill training session of two hours or more, and a long ride, four hours or more, with plenty of hills.  I also do a strength session at the gym, one or more core training sessions and a couple of yoga/pilates classes to balance it out.

Two weeks ago I completed my first 100 km ride since I became pregnant with my son more than 8 years ago!  It was so exciting to be out there doing that kind of distance.  It felt good.  Yes I was super tired afterward, and it is a whole different deal to come home to family duties as opposed to the no-kids life of coming home and flopping on the sofa!

Green Kids

'Caring for our environment' is one of our family values.  Like many values it is learnt via how we live rather than taught. However a lot can be imparted by how we answer questions and explain choices. The concept of choice is an important one, namely we choose options that are better for the planet even if they are not the easiest or the same as what everyone else is doing.

Some ideas of choices your family could make:

• Use scrap paper for drawing and writing. Using the other side of discarded non confidential work papers or mail works well. 
• Teach kids to look after their toys to a prevent breakages going to landfill. 
• Focus on fewer, quality toys rather than cheap junk which breaks or are grown out of quickly. 
• Join a toy library. 
• Watch less tv. This encourages your kids to be more imaginative and better at 'making their own fun' with whatever is available to them. 
• Choose to walk, cycle or take public transport. Explain why. 
• Grow veggies
• Compost or worm farm
• Recycle
• Pick up rubbish
• Observe the effects of pollution on waterways and our neighbourhoods and environment
• Choose your local school
• Enjoy wearing and giving away hand me downs

What other ideas can you think of?

These holidays we got a lot of cardboard boxes from the supermarket.  First the kids made towers, cubbies, and walls out of them.  Later my son and I hot glued some into a robot.

Rocket Week 4 - 27 km

A lighter week with 27 km accomplished.  We are both still very much enjoying using Rocket.

I choose to ride on the footpath when my daughter is aboard as it feels safer, particularly on congested or busy routes.  However it does have some drawbacks.

1.  It is illegal.  New Zealand has antiquated laws in this regard:

NZ law from NZTA website, "You can only ride on the footpath if you're delivering newspapers, mail or leaflets". Or expanded version from their code for cyclists: "You are only allowed to cycle on the footpath if you are:delivering newspapers or mail, or
you are riding a small wheeled recreational device that has a wheel diameter of less than 355 millimetres (typically tricycles or small children's bicycles)."

I believe the NZ law is outdated in this regard, and we need to campaign for revision more along the lines of NSW in Australia. Although there is debate about whether it is safer or not in the footpath, I believe parents who would absolutely not allow their children to cycle on the road would be okay with the footpath, and parents should be permitted to accompany their children on the footpath.  Drivers would adapt and become more vigilant about footpath users including cyclists if they become used to seeing more if them. Local laws should ensure cars exiting driveways have clear views of the footpath. 

NSW cyclist law: "you can
Ride on the footpath if less than 12 years old
Ride on the footpath if you are an adult riding with, and supervising, an under 12 year old
Ride on the footpath if you are carrying a person under 10 years old as a passenger on your bicycle or in or on a bicycle trailer you are towing - not a pedicab"

Although it seems unlikely I would be booked for riding on the footpath, I am a law abiding person and don't like being on the wrong side of it.  However it is a legal battle I may relish if it bought much needed change to this antiquated law.

2.  I am quiet and surprise other footpath users.
I feel rude ringing my bell at people.  If I ring from too far away they don't hear it, and if I ring to close I scare them.  Often trees and other obstacles prevent me from going on the berm to pass.  My bell isn't friendly sounding and is poorly placed for ease of access.  I am experimenting with a sequence of jingly bells dangling from my handlebars designed to gently announce my presence but I will have to work on that as I don't think the current ones are loud enough (they are old cat collar ones, more suited to keeping cats away from birds!).   Any suggestions from fellow cyclists are most welcomed!

Rocket Week 3: 40 km

Another first for Rocket this week - two passengers.  I removed the basket and put the second cushion back on, enabling me to transport my son to Keas along with my daughter.  My son was overcome with excitement and shouted at passers by 'Look we are on a tandem for three people'.  He is resistant to my explanations that Rocket is not a tandem!  It was certainly a fitness challenge carrying them both, and it got my heart rate up.

Other Rocket highlights of the week:

I've noticed my pannier hooks nicely to side of shopping trolley when getting a few things from Supermarket.  This is because it is adjusted for the wide diameter tubing of Rockets intreated rear rack.

Attention: Many people ask about Rocket: "did I have it custom built", "wish I'd had one", "where did you get it?", "that is so cool", "what an awesome bike".  We even had a passing car beep and give us the thumbs up out the window.  A nice change from the usual type of motorist reaction to a cyclist!

An alternative name:  My friend, upon seeing Rocket, recited a wonderful phrase from Julia Donaldson's children's book 'Room on the Broom':

"Then out rose ... A TRULY MAGNIFICENT BROOM! With seats for the witch and the cat and the dog, A nest for the bird and a shower for the frog. "Yes!" cried the witch, and they all clambered on. The witch tapped the broomstick and whoosh! they were gone."(DONALDSON, SCHEFFLER, 2002)

Rocket week 2 : decked out

Rocket Week 2: 33 km, and looking good!

Last week we did 33 km, using Rocket for a full week including some errands.

'Running Boards'

Daryl of Cargo Bikes NZ, who sold us Rocket, provides laser cut Marine Ply protective panels for the sides of the rear rack and the bottom parts of the rack.  I call these the 'running boards'.  I have sealed them with a marine grade varnish to protect them and enhance their durability.  Because I may be hanging panniers from the top of the board I have reinforced/protected it with some plastic edging from the hardware shop, and covered this with decorative duct tape (my daughter chose the design).  On the lower boards I have added non-slip adhesive tape, as I was concerned the gloss finish of the varnish would become slippery when wet, and this is where my daughter places her feet whilst mounting and dismounting, as well as riding, on Rocket. 

Left: The running boards are installed, with some decorative and functional improvements
Right: Wings added to Hi-Vis vest. 

Safety

I have purchased a high-vis vest for my daughter and added hi-vis fairy wings to it.  She loves it and usually doesn't want to take it off when we get to our destination.  The wings were made out of an op-shop visibility vest (cost $1.40) and some reflective piping (cost $4).  I was going to velcro them on but ended up just sewing them on instead.  My own hi-vis vest came courtesy of NZTA and their 'See the Person, Share the Road' campaign.  It says 'Mum' on the back and people keep asking where I got it!  I have also added a safety flag to Rocket.  Come winter I will add some lighting.

A spare flag added to the rear with help of some plastic tubing and cable ties.

Fun

For fun I've added a bike bell to my daughters handle bars, along with a homemade basket-bag that used to hang on her balance bike.  (It is made out of the leg of an old pair of jeans, with her initial appliquéd on it, and some fancy wool stitched on as a fringe, it is attached using cable ties through button holes).  We've taken some soft toy passengers in the rear basket, and my daughter is getting good at stowing whatever she wants to take in either the pannier or the basket.

A bell and basket-bag for my passenger