PRIMAL AMBASSADOR BLOG

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Its nearly challenge time.

Not long to go now until myself, Karl, Helen, and the team take on the Westhighland Way, Scotland for Tommy's the Baby charity. A charity which has had a huge ongoing impact directly on my family, Karl's and many of the team doing this Challenge. We've got our primal custom jerseys on their way and our Primal Ambassador Adventurer kits ready.

Primal Race Team Equinox Jersey, Race Team 4 Pocket Wind Vest and womens Race Team Helix. 2.0 bibshorts. Tall Icon white cycling socks. www.primaleurope.com. Helmet: Airspeed by Mylimar.co.uk

When training for an event like this as a team, which will consist of Day 1 being a 22 mile run, 3 mile swim and 88 mile cycle and Day 2 hiking up Ben Nevis, we can't all train together as we live on opposite sides of the UK, but with regular team updates on Wattsapp and Zoom calls, we are just about coming together on the logistics and plans for the big day...

I've spent the last few weeks cycling longer distances with a 114 mile ride to Hunstanton and trying to get riding more hills. Even if I am in the heart of the flatlands of East Anglia, the term "hills" here means anyone who lives up north, down south, Wales or Scotland would probably call them a little drag up or equate my elevations similar to mounting a pavement.

Hopefully this will change over the next few months as alongside Runswimbikehike I have enrolled in a Hill Climb Championships "Hill Training" program with a team of 15 other women led by Becky Hair and Natalie Creswick. The aim to train over the next 4 months in order to take part in The National Hill Climb Championships in October. But more on that later

Along the Guided Busway. Dark Side of The Moon Jersey. www.primaleurope.com

Some of these training days have been so warm so it's easy to decide on kit, just a pair of Primal bibshorts and a jersey. I've recently received the new Sunrise Reflective Jersey. I love the ombre effect of the colours which are reflective, even in daytime and great for evening rides.

Sunrise Reflective Jersey www.primaleurope.com

On days where its meant to rain, the weather forecasts have all been wrong. If it is raining I won't ride outside but will instead train indoors on the bike or treadmill.

Training indoors either in Zwift or downloading part of the West Highland Way cycling route onto my Wahoo and connecting it to my Kickr Bike.

So what about when it's overcast? ... I'll be faffing trying to think if I should overdress or underdressed for the occasion.

I'll usually end up with a base layer like the Primal Mesh unisex base layer if it's 11 degrees or under, and usually go for a long sleeve jersey and wind vest. On occasions I'll still be in bib shorts...

When it's a bit rubbish outside its then easy to not want to train, but having a team to motivate eachother is priceless, having goals really helps and having the backing of sponsors means you want to try harder. Because we are doing it for charity means we don't want to let anyone down and can't let anyone down. We are emotionally and physically invested in making a difference to those who need help and knowing our experiences we want to make a change.

We all have a discipline we are all nervous about. Mine is the the Swim. I'm rubbish at it, but from previous experience when doing events like London Marathon or my first triathlon, it's to go out with out too much expectation. However we do it, we will do it and achieve it as a team. With the right kit for the conditions we really can do anything.

Not long now

Run Swim Bike or Hike.....

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Calderdale cycling routes – putting me through my paces!

Whilst I continue to train for our upcoming Land’s End to John O’Groats cycling challenge this August, I am lucky enough to have a variety of different routes right on my doorstep that provide me the challenge to continue to push myself.

If you’d like to support us on our ride – you can donate through the link below. Anything is greatly appreciated.

https://localgiving.org/appeal/unmaskedcharitybikeride/

My home borough of Calderdale is called by cycling fanatics as resembling the Alps of Pyrenees but on a much smaller scale. It is full of steep valleys, plenty of hills and never-ending stretches of road that allow me to really push myself to my limits.

One of my favourites is the Cragg Vale route which stems out of Mytholmroyd on the B6138 and is known for being the longest steady incline of any road in England – being over 5 and a half miles! When I first started training, I found the route tough, long, and a little boring – purely because it took me around 57 minutes, and although some may not think it impressive, I can now do it in 32 minutes which to me shows how much my momentum has increased.

If you know the area of Calderdale, then you will be aware that Quarry Hill is a novel cyclists’ nightmare. Its steep, and although only a quarter of a mile, its has plenty of bends – including s bends. Another thing that really challenges me is that it is the last hill before I get home, so I’m usually very exhausted by then. But like the Cragg Vale route, when I first began, I sometimes would be forced to walk my bike up Quarry Hill because I felt so drained, but now I can proudly ride up and feel the strong sense of accomplishment for doing so.

We are so excited for our team kit to be arriving this month from Primal, check out the picture below. You can now order this from Primal with donations feeding back into Unmasked so we can continue running our services, supporting women and men across the UK.

Any donation is hugely appreciated as it goes to continuing to run our services that support women and men across the UK.

https://localgiving.org/appeal/unmaskedcharitybikeride/

www.primaleurope.com

Unmasked Charity Bike Ride | Localgiving

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Ride to train or train to ride?

By now most of us have got over the initial cold snap of spring and we are basking in the summer sun in all its glory. Hopefully that means lots of time on the bike for you too. For me cycling has always been about two separate ideas; cycling as a form of mental release and cycling as a form of physical release.

So why are they different?

When cycling for the purposes of looking after our mental well-being, often replace greater priority on the friends we cycle with or the location and scenery. Sometimes it’s even rewarding just to take on a specific route or climb or distance as a sense of achievement. But most of all the biggest reward is the cake!

However when we are using cycling as a way to get physically fitter, these rides often need some form of structure. No structure can come in many formats. This can be related to intervals or hill repeats or specific goals such as challenging to rain or other physical aspect that improve our cycling skill and ability to perform. Often times this requires a different set of perspectives and priorities that might include things like apps or coaches to guide our effort and close attention to nutrition, rest, specificity and progression.

Can you have your cake and eat it?

Often times the priority is between looking after our mental wellness and our physical wellness are very closely related. It is very common that when we have had a successful ride and finish strongly that we also feel better too. At the same time however if we have harder rides this can sometimes leave us feeling more challenged. The balance between these two aspects are always shifting and so it’s important to recognise where we are both mentally and physically and to adapt how we work towards our goals, considering our circumstances and emotions.

For my adventure completing the West Highland Way by running, swimming, cycling and hiking, I have had to look at how I train but also the mental stress that preparing for such a big event can place on me mentally too. That often means making sure that I make time in every week to ensure that I am both satisfied and challenged, both having a sense of achievement and also that I’m not just exhausted.

So for all of us we can make sure that our rights and our rest are the most rewarding by keeping things fun. And what better way to keep the joy in our cycling than to have kit that inspires us to perform well and also raise a smile. For me, that’s always been a good pair of socks, whether indoors or out, these have always kept my feet comfy and still fun.

https://www.primaleurope.com/collections/all-socks/products/camo-pink-socks

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I have always appreciated the freedom I feel when I’m riding my bike. It gives me chance to not only clear my mind but being in the open air gives me a sense of escape from my PTSD I struggle to find anywhere else. The sun definitely does help encouraging me to continue discovering different routes right on my doorstep and challenging myself to go that little bit further each time in order to push myself both physically and mentally.

As a result of my PTSD, I find that sometimes my mind can feel very loud, but when I am out on the bike, surrounded by nature it helps me to gather my thoughts and develop a sense of clarity and calm. Not only is this beneficial to my mental health, but due to Unmasked undertaking the charity bike ride from Lands’ End to John O’Groats this August, all of this riding is paramount for my success in the epic adventure.

If you would like to sponsor me, I would greatly appreciate it, big or small it really does help Unmasked continue to offer the range of services to women and men nationwide.

https://localgiving.org/appeal/unmaskedcharitybikeride/

Unmasked Charity Bike Ride | Localgiving

I am so excited for our sponsored kit from Primal Europe to arrive – their gear aids me in my daily rides up and down Calderdale, thank you Primal I cant wait to see the finished design.

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Sunshine and smiles

I'm loving the improved weather we've had lately! It feels great to be back on track with training for sportives and hopefully a summer of fun on two wheels.

Last week I cycled up Cragg vale near Hebden Bridge which is the longest continuous gradient in England rising 907ft over 5.5 miles. I used to hate hills and would try to avoid them but realised it was limiting my rides. I decided to embrace the climbs, get my head down and and just pedal. The reward of the fabulous views quickly followed by a rapid white knuckle descent at great speed made all the effort worthwhile. Having lots of gears on your bike and wearing comfy kit which also looks great makes all the difference!

https://www.primaleurope.com/collections/mens-jerseys/products/primal-race-team-equinox-jersey

I'm really looking forward to The Yorkshire Lass sportive in August. It's a fabulous route with great support and by far the best welcome over the finish line I've ever experienced! We'll spend the weekend there at Carlton Lodge activity centre before completing the ride. This year their custom kit from Primal looks fantastic and I can't wait to get my hands on it. This is their 5th year and they're hoping to make the total raised so far up to £100,000.

Custom clothing for cyclists, triathletes and runners. Primal has been at the forefront of custom cycling clothing for over 25 years. 100% g

After the sportive I'll be preparing for my next adventure which is a cycling trip around France. I'll be touring along with 13 friends by the river Loire stopping at different places each night and carrying all our kit on the bikes. 14 women of a certain age cycling around France unsupported - what could possibly go wrong!

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WINTER IN MAY...there are some positives.

Rachael Davies @Cyclingthighs Instagram

Are we in May? Or has this lockdown affected my brain that much that I have teleported into Autumn/Winter either side of 2021. In stark contrast to last year when we were basking in a heatwave, I was on furlough and riding my bike all day like every day was a Sunday.  I’m not complaining this time though as there is a silver lining because what this means is, I’m getting my wear and monies worth out of my Primal custom club kit….the winter one.

The winter kit was ordered earlier in the year through my cycling club kit store. On the list were winter bib tights, heavyweight jersey and the Primal Aliti Thermal jacket. Once the kit store closes, custom James W, submits this and bish  bash bosh, 8 weeks later the kit arrives at your door, or with your kit secretary. You rip the tags off, try on the kit, admire yourself in the mirror, take a few selfies, tell your cycling club what has arrived and pray for a cold but dry spell….

https://www.primaleurope.com/collections/custom-jackets-gilets/products/womens-aliti-jacket

Well, I prayed, and He answered because there has only been a few occasions this year where I have worn bib shorts and my legs have turned blue. However, the winter kit is fab!!! It has been tested in very frosty conditions, in the rain and on my club 103 mile event this month. 

The padding on the bib tights is perfect for long days in the saddle, no fidgeting or adjusting in the seat thanks to the 4 way progressive reduction in chamois that moulds to you rather than crushes.  The bib straps are long enough to not pull down on your shoulders and the Aliti Thermal jacket is a piece of magic in customised Chatteris Cycling Club colours. This has really proved to be an essential item for cold days on the bike.  Its cut is flattering for the female form and really keeps the cold out, so no more shivering after you stop and get pedalling again waiting to warm up.  The jacket has a concealed rear zipper for holding essentials and big enough to fit a mobile phone (Samsung plus size) and other small essentials. This is also available in standard style from the Primal Europe online store in both men and women’s range. If you're after summer and regular custom ranges they can offer so many options.

While on the subject of custom kit, I am looking forward to the arrival of more custom kit in the “BRAVE” range. Designed by my fellow primal brand ambassador Karl for Tommys the baby charity.  A donation for each jersey goes directly to Tommys and Karl, myself and our small team will be wearing the custom kit on our July Adventure, The West Highland Way, this will be made up of 22 miles running, 3 mile swim (or kayak) in the loch, followed by an 88 mile cycle to Fort William, on day 2 is a hike up Ben Nevis.  You can find out more about this on the Instagram page @run.swim.bike.hike

For more information on Primal Europe customised range head to www.primaleurope.com

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As difficult as I’m sure we have all found lockdown, one thing I am grateful for is it has given me the chance to reignite my love for cycling – and it has reminded me how good it is for my mental health.

Although there have been many challenges thrown my way, my determination is what continues to keep pushing me forward. From the 7th of August – the 21st of August along with 3 others, I am tackling 1,020 miles doing the Land’s End to John O’ Groats cycle route in aid of raising money for Unmasked Mental Health, an organisation I co-founded which is frontline in the battle to change the stigma associated with mental health. Having had my own experiences with mental health, I wanted to undertake something that would challenge me both physically but also mentally.

If you would like to support us on this mission, please do so through the link below:

https://localgiving.org/appeal/unmaskedcharitybikeride/

In the 14 days it will take me to complete this journey an estimated 2,739 women and men per day across the globe will sadly take their own lives, equating to 38,346 people during the entirety of the ride. These are not just statistics, but people’s lives, so we want to do all we can to promote the message to unmask the stigma through our services and try and reduce this number as much as we can.

The goal of this mission is to raise up to £10,000 for Unmasked to enable us to continue running our services for women and men aged 16+, which include a free support app, low-cost counselling and free peer-support hubs that run across the UK. Being a charity, we rely entirely on funding and donations, so an opportunity such as this gives us chance to promote our message by putting ourselves through our paces!

https://localgiving.org/appeal/unmaskedcharitybikeride/

If you would like to support us on this mission, please do so through the link below:

As a nominated primal adventurer, Primal have been epic in ensuring that I have suitable race kit to aid me in both my training and the final undertaking of this challenge!

Unmasked Charity Bike Ride | Localgiving

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Here is your one off chance to buy a limited edition Primal Europe Jersey and support a fantastic charity at the same time.

I’m fundraising for Tommy’s and £5 from the sale of every item in this range goes towards their amazing work.

Tommy’s is the largest charity in the UK that is aimed at supporting pregnancy, and their mission is to save babies lives.

The jersey has been designed with pregnancy at its core. Taking the elements of pregnancy for inspiration we hope the jerseys will be a great look and a great cause for you to support too.

We mixed in themes of hope, uncertainty and water to symbolise life. Our mascot is the giant cuttlefish - did you know they support their babies right until they hatch from their eggs?

To support us you can purchase one of the jerseys via the team shop through the primal custom portal. You will need to register** in order to be able to view the team shop and place an order (see the link below)

https://www.primalcustompro.com/NewTeamMemberCreate.aspx?TeamCode=TOMM54959

This is a limited opportunity and the team shop will close on Friday June 4th so don’t miss out. Order your jersey now and support Karl and his team on this tough but incredible challenge.

**Any details you disclose during registration to our secure system will only be used for the purposes of fulfilling your order.

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Hopefully by now you’ve been able to put all things lockdown behind you and have been able to get outside for rides or even booked an event or two.

For me, while some plans have changed, this season’s goal is very much still on. I’ve chosen to tackle the West Highland Way in the West of Scotland this summer, but in a new way. Instead of sticking to the original route by mountain bike, a group of us will be running the first 22 miles, swapping trail shoes for a wetsuit and either swimming or kayaking across the width of Loch Lomond, the UK’s biggest body of water inland. Next we’ll get back onto dry land and cycle 84 miles to the end of the original route. But it doesn’t end there... The following day sees us summit Ben Nevis, the UK’s highest peak.

This promises to be an epic adventure but it’s a small effort considering we will be raising funds and to raise the profile of Tommy’s the baby charity who aim to help save babies lives. Our goal is to raise £3000 to help their life-saving research and to support families in the midst of pregnancy complications. Together with Primal, we have made available a jersey and a run vest which I hope you’ll agree are a great design and will help us reach this goal. If you’d like to join us as we wear “BRAVE” to make pregnancy safer, simply register to access our team shop on the link below:

https://www.primalcustompro.com/NewTeamMemberCreate.aspx?TeamCode=TOMM54959

And if after hearing about our adventure you’d like to sponsor our team, you can donate via the link below too:

https://www.justgiving.com/team/RSBH

What adventures do you have planned? Whatever it might be, Primal definitely have the right kit for the challenge.

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So the end of the year is definitely in the air and in any other year, attentions would normally shift towards preparation for the next year’s races, adventures and sportives. But this is no ordinary year. 2020 has been the year of cancellations and for many of us, motivation and optimism are anything but a given. At the same time, for so many of us, that sense of wanderlust is still calling, the thrill of events and races are still undeniably present, but how do we plan in instances of so much uncertainty?

What’s your “why”?

Probably the first place to start is figuring out what your reason for getting on the bike is. For me, I definitely have more than one reason. Some of my “why” is related to a sense of self-belief over a particular course or route that feels like I shouldn’t be capable. Some is related to the experience of nature and the environment that doesn’t come by driving and covers more distance than by walking.

Goal setting

To have a goal is fantastic for motivation. To have a goal that’s based on your own “why” is even better. To have a goal that looks at both the outcome and also the process is better still. Most of us however could use better skills in goal setting, more so when it’s unclear if events will even happen. An example of this might be to complete a certain ride as a “bucket list” idea. This would be an example of an outcome goal that oftentimes can’t easily be controlled. If the route however involves a lot of climbing however, then this goal can be broken down into more manageable chunks or “process goals”. So in this instance one goal might be to increase the overall time you can ride hard for, or getting used to longer time spent with your wheels turning over more slowly. It might also be a less obvious target like working on what your favourite food on the bike is or how best to improve your hydration while riding.

Process goals are more controllable than outcome goals in the main and can bring a lot of satisfaction whether or not you manage to make it to the actual event. Equally setting yourself a “plan B” for using your fitness if your preferred event is cancelled is another great way to keep motivated. Maybe within your travel restrictions there’s a place you’ve never visited by bike, or cycling discipline you’ve never felt brave enough to experiment with. Now is a great time to experiment. I’ve even known of cyclists set themselves a one-man stage race for this same reason.

Indoors versus outdoors

For so many of us, the lasting memory of this year is the two”z’s” - zoom and zwift. It seems like the only winners in this situation have been the internet-based companies as we all cling to some way to still interact with our friends and fellow cycling enthusiasts while being kept apart. Community seems to be the biggest casualty of 2020, and in its absence many of us have done anything but flourish. For me personally, indoor training has been the saving of my fitness but it’s been a challenge to remain enthusiastic about yet more stationary miles in the kitchen. To combat this, it’s worth remembering that everyone has had similar challenges in this time. For that reason you might just find there are more cyclists out there keen to have those “coffee and cake” chats via social media and forums. It’s important to hone your race raft or feed your wanderlust while you can in person, but when you can’t there are lots of other inventive ways to make progress in these areas.

Equally indoor gains are probably very familiar now thanks to zwift, TrainerRoad and the Sufferfest to name a few. But it’s not just power we can work on while riding indoors. If you’re planning cycling in the heat, maybe it’s worth using a ride to calculate your sweat rate at different intensities of work? Perhaps you could try different energy products if your goal event is longer than a couple of hours.

If you are still cycling outside, this time, aside from being super valuable in our current climate, can be used in lots of ways. Maybe you could experiment with different types of bag setups if you’re preparing to do a bike packing trip. Perhaps you might choose time-trial repeats to work on your aero position. In both instances, indoors or outdoors, you want to make sure what you do in the winter will align with your enjoyment but also your longer term targets.

Whatever your discipline, whatever the season, Primal have the right kit to keep you comfortable and riding regardless of the restrictions that may come. My top choice for indoors riding has to be the eSports bib shorts, and for outdoor training would be the Aliti jacket. Who knows what next year has to offer, but whatever comes, you can be sure Primal will be there to provide the kit to cope with all circumstances. That’s what makes us #strongertogether.

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The nights are drawing in, the Autumn leaves start dropping from the trees and it’s time to decide what Winter kit you are going to be wearing this year.

This year I’ve chosen the Primal Europe Electric bib tights and the Triangle Neon Aliti jacket.

Both with thermal linings and the jacket with a three layered design they’ll keep you warm as you wizz down the hills and ponder up the slopes.

I’ve been a bit slow this winter due to new work commitments but the weather has still been reasonably good to get out once or twice a week. I’ve really enjoyed my training this year I’ve wanted to complete a few different routes around West Kent and have been up to West Kingsdown on the Exedown Road a few times. It’s got a very tight and steep switch back which leaves your legs burning over the next 300 metres.

It’s been a good year physically for me, although I haven’t hit my cycling target again. It’s a shame that so many events were cancelled so I didn’t really have any events to prepare for. But hopefully next year will be different and we can all get back out and join our cycling teams once again and enjoy cycling.

Enjoy your Christmas and here’s to the success for next year.

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So 2020 has been a bit of a weird year...

With restrictions on international travel and cancelled events some of us had to get a bit inventive for our adventures.

I set out to explore England by bike in September, starting and finishing from my home in Essex and covering as much of the coastline as I could in 10 days. My adventure took me over 1181 miles cycling and 58,494ft of elevation in total and here I’m going to recap the 5 best/most scenic bits from my trip!

Aldeburgh to Southwold

This was one of the best sections of the first half of my trip. A rural bit of riding here, through Dunwich Forest, and over the River Blyth. Through nature reserves, spotting rabbits, squirrels and deer, a River Crossing I hadn’t expected and the approach to the crossing did make me question my mapping capabilities, but was totally worth it for the views! A really stunning part of England, felt very connected to nature, and the flat easy riding through this section helped to give me the time to focus on my surroundings.

Hull to Scarborough

I rode over the Humber Bridge into Hull which felt a bit surreal but after that my favourite bit was Withernsea! When you think of seaside Withernsea is exactly the sort of fairytale seaside location brought to life! Sea, sand, a castle and amazing sea front cafes! I loved it!

Then the ride from Withernsea to Scarborough hugged the coast, went via Bridlington Harbour before heading into Scarborough. A true seaside adventure!

Scarborough to Whitby

Now I have to add a bit of a disclaimer here! Whilst actually riding this section I didn’t appreciate it... there were some tough climbs and it was pouring with rain! But by the time I got to Whitby I realised I had ridden through some amazing locations - and Robin Hood Bay really would have been worth the descent down followed by the climb out of the weather hasn’t been quite so hideous! I really want to go back and do this in better weather as I know it was stunning! Lacking in photos for this bit as the weather was inclement but even here the view over Robin Hood Bay looks amazing!

The Pennines (Stanhope to Hartside)

Well... this wasn’t my favourite bit to ride as being a bit ambitious my trip included the coast to coast from Newcastle to Whitehaven in one day... Brutal climbs and into a headwind... However I do believe all cyclists are slightly masochistic in that it’s the rides that hurt the most that leave the fondest memories! And this section of my trip hurt, but was stunning, brutal and just amazing in equal measures! Tough climbs, nowhere near enough descents for my liking, tons of sheep, open mores and a huge sense of achievement...

Whitehaven to Carnforth

Save the best till last!! If you want a proper day of seaside and countryside riding this is the section to ride!!

Blue sea to your right and the mountains of the Lake District to your left, a coastal road that shows the best of both worlds! This route is one I would happily ride again, and again and again!!! I loved it! Can you tell? Rolling roads, very little traffic and in my opinion some of the best riding England has to offer...

I am a massive advocate of heading out on adventures and making the most of what you can do... I’m actually quite grateful to 2020 for taking me out of my comfort zone and getting me to try something new, who knew such adventures and beautiful roads could be found starting and ending from your own front door!

I wore the Primal Aqua Helix Kit (kindly washed by some friends a couple of times along the route) I had 2 pairs of socks with me (Narwhals obviously as I was riding the sea side, and the flamingo socks just because they are awesome) I also used the unisex base layer. I am please to report no kit malfunctions and no chaffing or saddle sores! I well and truly put my kit to the test on this trip... So for anyone wondering - the Helix kit absolutely lives up to even the toughest of adventures!

Aqua Helix 2.0 Kit (Bundle&Save)

Get the new Aqua Helix 2.0 look as part of a bundle and save 10% on your order. A Bright blue ombre colourway will stand out on any ride!

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Pink Floyd, Dark Side of the Moon.

At last! I've been after this Primal Europe women's, Pink Floyd, "Dark Side of The Moon" Jersey in my size for a long time now but its always goes quickly. I don't know what it is about this jersey I like the most, that it's an iconic image of what some say is the greatest album ever made, (I'm working my way to understanding this album more) or whether it's just a cool design for a jersey where the rainbow prism colours pop next to the black. I'm a massive fan of Queen and Dark Side of The Moon gets a mention in the film Bohemian Rhapsody. Its little things like this that add to my obsession with wanting this I suppose. But either way it's a great looking jersey and I'm now a the proud owner of one. There are matching socks (tick) , arm warmers and a cycling cap to complete the set and on my wishlist.

Check it out at www.primaleurope.com

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Commuting

So the government have started lifting restrictions on lockdown, but travelling by public transport seems too much of a risk and driving too much of a hassle... Maybe now is the perfect moment to consider commuting by bike?

Bike commuting was how I started my journey into cycling and so I thought now might be a good time to share a few tips and hacks I’ve picked up over the years to make commuting by bike safe, enjoyable and healthy.

It’s all about the bike

Probably the first thing to think about is the bike you’ll use for your commute. In an ideal world, your commuting bike would be cheap, light, sturdy, comfortable and corrosion-proof. The reality however is for most of us, there’s bound to be some compromises. Picking the right commuter bike will depend on a few key points; is you commute short (under 30 minutes each way) or longer? Will you need to get on and off trains and if so will it involve peak hours of travel? Does your route involve hills or is it mostly flat? Shorter routes that involve trains etc favour a folding bike, whereas flat, longer routes probably lend themselves to a fixed gear bike with less upkeep. Longer, hillier routes need a road bike or hybrid, often meaning more components and so ultimately more upkeep but way more pleasure in the long-term.

All the gear...

So now you’ve decided on your dream steed, the next part of the puzzle to look at is your gear. As a minimum, everyone needs a good set of lights. This is not an area to skimp on in quality. My best advice; buy lights in the summer as lights tend to be on sale when they’re less likely to be needed. Next, it’s worth thinking about what you’ll carry in case of a breakdown. I tend to have a couple of inner tubes, CO2 canisters and a multitool with tyre levers and a spare quick-link. This will usually make the difference between making it to work or not on the wrong day and is a small price to pay as far as weird is concerned. Pair this with a decent waterproof saddlebag or toolbox in a bottle cage and you’ll barely notice it. Finish off your kit with a pair of quick-release mudguards and a good waterproof bag and you’re probably in a good place to start.

Dress to impress

One of the best decisions I have ever made has been to buy and wear cycle-specific clothes on the bike. I unfortunately sweat pretty heavily and ruined many cotton t-shirts with my commutes. Most modern cycling clothes are made from highly breathable fabrics that are quick-drying, perfect for the odd day when you get caught out in an unpredicted shower. Again, it’s worth thinking about all weather eventualities here in the UK which probably means good waterproof jackets and overshoes in the summer and sleeves/base layers in the autumn and spring. Fortunately Primal Europe have a range of jerseys, shorts, sleeves and waterproofs to keep you warm, dry and riding whatever the weather. My personal favourites recently have been these thermal sleeves, perfect for every season and easy to take off should the sun actually shine too!

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In 2020 I had planned lots more cycling. With changes in my circumstances happening in May, I really wanted to settle in to cycling soon in the start of the year, however I was hit by a flu like bug (not the big one) but it really knocked me back and throughout February and March I was barely able to get on the bike.

Whilst in ‘lockdown’ I’ve had some time to prepare a Q&A session on myself.

What got me in to cycling?

I had always cycled as a teenager but as soon as I got a driving license I chose the car over the bike like most people do. However, the years of eating junk, driving my car and doing very little exercise I started putting weight on.

Things had to change and at nearly 16 stone in 2016 I decided to buy a bike and start shredding some weight.

What do I enjoy most about cycling?

I absolutely love the countryside. In Kent there aren’t pretty mountains like in Wales or the Lake or Peak Districts. We have small hills which seem to go on forever, but at the top, there are views for miles.

What nutrient drink do I use?

In May 2018 I completed the Little Lumpy, a ride through West Sussex, Surrey and Hampshire with some chaps I’d met on Twitter. One of them used Secret Training products and since completing the 220 mile Chase The Sun ride in the June following, I have sworn by them. I never get cramp during cycling anymore even on long distance rides.

Cramp was always my biggest problem when on long rides of more than 40 miles, but Stealth products have developed a formula which absorbs better in to my system than other brands.

Stealth Nutrition includes energy gels, protein gels and hydration drinks

What do I find the hardest about cycling?

The thing I struggle with the most is the over exercising. I’ve started enjoying riding my bike so much that even on a supposed rest day I still want to get on my bike and ride.

I don’t use an indoor trainer, instead, if it’s raining I’m still training outside and getting in the miles.

However, I use a fantastic training platform that adapts my training each day to cater for the days where I can’t get out. It also adapts my training for the next session if I over train.

Visit GetSpokd to find out more about the training platform I use.

SPOK'D | Smart training. Made simple

SPOK'D is your flexible, online cycling coach to help you get fitter and faster through dynamic training plans that adapt to you. Each cycli

Why did I chose Primal Europe clothing?

I first met James from Primal Europe at the London Bike Show in 2017.

I purchased a couple of cycling jerseys which fitted well and were much comfier than other brand clothing I purchased when I started cycling 2016.

After jerseys, came the bib shorts and what a difference they make. I bought a pair of mid range cycling shorts and couldn’t believe how much the chamois really made the ride more comfortable.

But once it starts, I just wanted more. I’m now wearing Omni shorts with an Italian made E6 carbon chamois for longer rides and the Helix 2.0 bib shorts with HX8 carbon chamois for the shorter rides up to 60 miles.

Triangular Men's Omni Bibs

Shop Primal Europe's full collection of Custom Cycling Jerseys. Cycling Shorts, Bibs and Outerwear. Contact us for Custom Cycling Jerseys an

So, in conclusion, I love cycling because of the beautiful countryside, the products I train with and kit I wear.

I would love to hear some of your reasons for cycling and why you choose the products you wear and use on your rides.

[primaleuropeambassadorsstuff]

What I wish I could have taught myself about cycling

So I’ve been cycling on and off as an adult now since 2008. In that time I’ve mainly stuck to road cycling with a decent taste for an adventure. Being sat on a bike has helped me in so many ways, but taught me even more. As I (like everyone else) have a little more time for thinking, I stopped to wonder if I had the last 12 years over, what would I have advised my younger self in starting out?

Feed your sense of adventure

Cycling is an unbelievably generous gift. Being on a bike allows us as cyclists to experience the world in a way that almost no one else can. If you travel by foot, most likely any big distance travel would be all but impossible. Travel by car and you’d have missed so many wonderful moments along the journey. In my first year I planned and completed a seemingly impossible ride from London to the New Forest, my first ever century. I was embarrassingly slow, totally out of my depth, but I completely fell in love with the British countryside. If the journey inspires you, it’s definitely worth doing.

Make consistency King

There’s nothing worse than being at the foot of a hill, filled with the dread that you know you’ll be pushing the bike moments later. I have been the king of inconsistent training and the result has probably been that I’m less capable than I could have been. There are a million tools to help us build on our consistency indoors and outdoors, but a million-and-one distractions and excuses to render these tools useless. In the periods where I’ve been fitter, I’ve been able to enjoy my cycling so much more. Fitness is almost always a direct product of consistent, progressive work so whatever you do, make sure you’re following a method that gives you both consistent and growing capabilities.

Lastly, pay attention to the details

Bikes in the UK often need plenty of cleaning, grease and upkeep , thanks to our relatively high rainfall volume and poor roads. It can be easy to forget those importance of smooth gear shifting, well-pumped wheels and planned out snack stops. There is something completely thrilling about getting caught out in an unpredicted storm but there’s nothing fun about a broken chain miles from home. It pays to be ready for what you can realistically be prepared for, and that prep will actually increase your enjoyment on the bike.

One of the best ways I’ve found to be “ready” is in choosing the right kit, and I’ve chosen to wear Primal because they produce incredibly high quality kit at a competitive price to keep me warm on cool days, dry in the wet and looking hot while keeping cool in the summer.

[primaleuropeambassadorsstuff]

What is ZWIFT?

instagram:@cubanthighs

I get asked a lot about ZWIFT after posting an indoor ride or run on my social media platforms and especially now we are all in a Covid-19 Global Pandemic.  I love Zwift, it has completely transformed my indoor training, has helped improve my cycling and achieve many goals and yes, its addictive. Only recently have I begun using it for running indoors and I wish I had used ‘Run’ Zwift when training for the London Marathon on those days when going outside to run wasn’t possible. I am very fortunate though to have the chance to work out at home, I have a treadmill, I have a smart turbo trainer and I have a subscription to Zwift amongst other indoor cycling training applications such as Sufferfest, Rouvy, RGT.

Trying to understand what you need to use ZWIFT can be a little confusing, so here is my guide on what it is and what you need.

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What is Zwift?

In short it is a massive multiplayer virtual reality gaming platform for cycling and running and recently Triathlon training. To ride, you use your own cycle with a smart turbo trainer or a basic manual one, a smart bike like a Wattbike or you can challenge yourself on a rocker or rollers. Zwift allows you to ride in event stages with Pro cyclists and teams, take on challenges like Tour de Zwift, create ‘meet ups’ with friends, ride or run in Wattopia, which is Zwift’s very own virtual world, or you can take part in training for Prudential Ride London, New York, Richmond and Yorkshire to name a few. You ride with thousands of other cyclists or runners from all over the world at the same time. The more you ride and run, the more droplets you gain and the more you level up.  You can unlock kit, upgrade your bike and if you have the inclination to spend a lot of time climbing Everest you can unlock the Tron bike (illuminated bike). You can interact with other riders and runners in real time and smash your goals. New features are regularly added. Link it to Strava and you can check out your achievements and other geeky information on your performance.

 Zwift is also good for keeping kids active at home and the subscription is free to children up to the age of 16. You will need to complete a parental consent form https://support.zwift.com/en_us/zwift-accounts-for-children-HyleeRkr7 and set up a Zwift account.  Zwift has a 7-day free trial for adults and then it is £12.99 a month.  While most turbo trainers are not sized for many junior bikes, especially for the wheels to reach the rear resistance, regardless, you can still get the kids riding on Zwift and maybe make your own adaptations by searching online or if you have rollers, could you have a budding Ruby Isaac in the making.  Kids love challenging themselves especially on a live sprint segment.

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As mentioned above, Zwift has transformed my training and indoor cycling. Having the benefit of using a smart trainer means that it is a direct drive, (rear wheel is removed and the bike is attached to the trainer and connected wireless via ANT+ or Bluetooth) this measures how hard I pedal and calculates my wattage, the resistance and effort is automatically adjusted when riding up hills by increasing the effort or decreasing the effort when riding downhill or drafting other riders but even with a basic turbo trainer you still end up sweating buckets and having a great workout you just need to adjust your resistance manually if you choose to.  Either way, more people using their bikes and training indoors the better. Its great fun.  I usually have my Zwift Companion app open so I can I live chat, give ‘RIDE ON’ which is the thumbs up or Kudos.   The ladies only rides are funny and supportive and yet still hard work even if we are encouraging each other up the hills with the thought of cake (I prefer bacon) and prosecco at the finish line.  So to the point…what do you need to do it?

 What do I need to Zwift at home for cycling?

*A bike

*A smart trainer or basic turbo trainer Rocker or rollers.

If you have a basic turbo trainer you will need:

-Speed Sensor (this fits to your rear wheel hub)

-Cadence Sensor that fits to your pedal crank

-make sure the sensors are compatible with your device connection, ie Bluetooth to       Bluetooth or Ant+ to Ant+

You can also opt for a rear wheel blue tyre, for example Schwalbe Blue to save the wear on your regular tyre.  It is also good to note that if you have a carbon frame bike, this may not be suitable to use on a basic trainer as this could cause damage to the frame, but it is perfect for aluminium, steel bikes.

 *A Laptop, PC, Ipad, Mac, Andriod tablet.

* oh...you will definitely need a fan!!

*If you are using a PC or laptop you will need an Ant+ dongle

*Download the Zwift Application

*Download the Zwift Companion App to your mobile

*Create your profile and accurately input your details for weight, age etc.

*Pair the sensors with the Zwift application

* Check out the Primal E Sport Bibs for men specifically designed for indoor training  https://www.primaleurope.com/products/mens-e-sport-bib-shorts

 What do I need to Zwift at home for running?

*A treadmill

*A Laptop, PC, Ipad, Mac, Andriod tablet.

*If you are using a PC or laptop you will need an Ant+ dongle

* Zwift Application

*Zwift Companion App for your mobile

*A run pod that attaches to your running shoe.

*Set up your profile on Zwift and if needed, calibrate your run stride in settings (the spanner) and away you go. Meet up with friends, run in events, or train in a coached event.

 What is the Zwift Companion App?

This is a separate app to ZWIFT itself which I have open on my mobile even if I am using my laptop.  You can see all the events that are scheduled over the next few days, see which category you want to ride in, from A to E, these are dependent on your average power and what you will be putting out during the course and whether these are a series of events or whether they are mixed or male or female only rides.  You can also see the game in action and give thumbs up, change direction, take a screen shot.  

 Check our Zwift Insider too, this is an independent website which is a great way to discover tips and tricks and to understand more features on how to use Zwift.

Once you have got to grips with everything you need and you are ready to go, challenge yourself, set your goals and beat them, but most of all, have fun with it and don’t forget to give ‘RIDE ON’….oh and don’t forget to pair with Strava too, if it’s not on Strava did it even happen…..

Rachael

instagram: @cubanthighs