Keep Moving Lazy Bones

This post details some cycling day trips from Kenton, North West London. Let's start with a kit list which is fine for a day out or a 3-day micro tour: - Take a well-maintained bike - Wear light layers you can peel off and stow; arm warmers are an option for morning warmth that can be peeled off - Water; ideally you will be able to drink on the go to stay hydrated - Snacks; you need fuel and if in a group on a longer ride such as an audax you need to be able to eat on the go  - Ability to recover from a puncture or two,... or three, and this means glue and patches - Suitable dry storage for kit - Cash and card - Phone and means of navigation - Power bank and/or means to charge your phone in a café - Means to deal with cold, heat, wet or sun as the weather dictates (cap, sun cream, spare dry gloves, waterproofs) - If there is an overnight or two then you really just need toothbrush, toothpaste, essential medication and whatever you deem essential.  Train times, bike restriction...

This selection of rides are all from Kenton on the border of the Boroughs of Harrow and Brent. The start and end points are at the pump track in the Kenton Recreation Grounds just between the children's playground and the bowls club. This is 100 metres into the park from the Kadwa Patidar Centre on Kenmore Avenue, HA3 8LU. The what3words reference is ///fleet.jeeps.sends  The general plan is to leave at 7.30am, cycle for one hour, complete a parkrun and return to Kenton though times and distances will vary. You can expect to be back in Kenton for 11.15am. Image by Freepik . Aldenham 8 miles each way. Toilets by the main café hidden away somewhat.  Cassiobury  10 miles each way. Toilets at "The Hub". Gunnersbury 9 miles each way. Toilets near the museum.  Harrow 9 miles out and 2 miles back. Toilets in the Harrow St Mary's pavilion.  Osterley 10 miles each way. Toilets are round the side of the café building near to the parkrun start. Facing th...

Occasionally people ask what bike they should buy or if a given bike is right for them. There are plenty of buying guides out there and here I focus on some specifics. As my riding ranges from canal towpaths, to 40-mile tarmac road rides loaded up with tent and touring equipment, through to 100km audax these are the areas I'll focus on. Image by Freepik .  Your Requirements   Before looking at bikes or talking to the bike shop staff be very clear about what you will use the bike for; now and in the future.  - If you are riding on canal towpaths and off-tarmac sections then tyres 700x32c, 700x35c or 700x38c will be suitable. This simple tyre size check will cut through some of the bike types and categories.  - If you are riding in winter then mounting points to fit mudguards is required. Without mounting points mudguards fitting is possible but not as secure.  - If you are planning an overnight trip or need to carry kit for a day ride then you will ne...

Group Ride Etiquette The rides listed below are suitable for social rides so it is worth learning ride etiquette . Remember your ride leader - if there is one - may be sacrificing their own ride to lead so be on time, follow the highway code, be prepared to fix your own bike (including punctures), be responsible for your own safety, take sufficient fuel and hydration, and don't race ahead. Bike components do break, punctures happen, and these things can't be avoided. However, bike maintenance can reduce the risk of failure during a group ride. The LCC has some well worded advice on bike checks . Use a safe and correct mount and dismount routine so you aren't the one who loses balance and crashes to the ground.  If you want to understand the practical considerations of a Guided Ride take a look at the relevant sections of  British Cycling Ride Leader Guidelines . This includes helpful supplementary links at the end. Mont Ventoux - May 2023 Hatch End Rides The start point is...

Journey to Mobility Hip basic ,     Hip advanced  ,     Hamstrings basic ,     Hamstrings advanced   Calf Stretch ,     Quads Stretch ,     Shoulder Mobility ,     Shoulder - 5 minutes Spine Mobility ,     Relaxation ,     Daily Stretch ,     Dynamic Flexibility Stretch and Core ,     Pancake Stretch ,     Cyclist routine ,    30-Day Challenge Day 1 To stay mobile for longer races try keeping on top of the following:  Hip basic ,    Shoulder Mobility ,     Calf Stretch ,     Quads Stretch ,     Hamstrings basic  and  Pancake Stretch  remembering that you may need a bent leg to stretch the 'belly' of your hamstrings. Tai Chi iStudio It does take time to memorize the moves, or forms as they are called. At the end of each of the first...

Image by Freepik .  This page lists some information sources if you are new to cycling and want to learn more. British Cycling is the governing body for the UK though they do much more than regulate the sport. They provide the platform for finding a guided or group ride; the platform is called Let's Ride. https://www.britishcycling.org.uk/ Let's Ride provides opportunities to cycle with small groups enabling you to learn new routes, the platform being provided by British Cycling.  https://www.letsride.co.uk/groups/harrow-cycle-hub Under British Cycling's Let's Ride platform the structure is based around cycling groups called hubs or clubs which may have their own website or they may just use Let's Ride to advertise themselves and their rides.  https://www.harrowcyclehub.org/ https://www.letsride.co.uk/groups/lets-go-ride-a-road-bike Spokes is a cycle club with some great published routes though you may need a Ride with GPS subscription to download them. https://www...

James Dunne runs Kinetic Revolution and has a large selection of resources. Faster 5k , One-hour talk ,    Running Form Sport Injury Physio has plenty of videos and advice for injury prevention and treatment. For a half marathon or a full marathon your fueling needs some attention.    Marathon Nutrition , Carbohydrates , Hitting the Wall