by Anna Magrath | Feb 23, 2014
Where Brass Bands Meet Bicycles:
Call for Cyclists to Be Part of Yorkshire Festival 2014
The first ever arts festival to accompany a Grand Depart of the Tour de France, the Yorkshire Festival 2014 will bring music, dance, theatre, film and art activities to the region and cyclists are being invited to bring their bikes and cycling skills to be part of it.
There are a huge number of events in the Festival (see attached for full details) and organisers are inviting cyclists, whether they are mountain bikers, road racers or those new to cycling, to get involved. Opportunities include:
Ghost Peloton – Phoenix Dance Theatre & NVA in partnership with Sustrans, present a world first: 50 experienced cyclists are needed to don specially designed, programmed light suits for two live performances in Leeds. They will create beautifully choreographed patterns, riding in formation with the prospect of also becoming a longer term ‘team’ after the initial performance
Delivering a yellow conductor’s baton to brass bands who will be waiting for your arrival to start their ‘Tour de Brass’ concert (some locations are more hilly than others!)
Share your experiences of life on two wheels with Bike Story – your tales will form the basis of a new play touring Yorkshire during the Yorkshire Festival 2014
Send your photos, old and new, to be part of a new exhibition, Bicyclism, at Leeds City Museum
Tour de Force Bicycle Orchestra would like donations of old bikes and parts to give them a new lease of life as a frame harp, handlebar trumpet, thumb piano or singing wheel!
Grab a friend and cycle to one of 60 film screenings of cycling and Yorkshire life films, with Tour de Cinema. 11 of these will be massive outdoor screenings in unusual locations – we’d love to see the outdoor cinema sites filled with bikes!
Hop on your bike to courier songs written as part of the Wish You Were Here project to different locations across North Yorkshire
Join a Rollapaluza competition, part of Leeds’ White Cloth Gallery’s range of Rouleur supported exhibitions and events. Jump on a stationary bicycle to compete in short times races, to an extraordinary atmosphere, music and MC.
Henrietta Duckworth, Executive Producer of Yorkshire Festival 2014, said “The Festival is a brilliant celebration of culture and cycling happening indoors and outdoors in all parts of the county. The activities will appeal to riders of all ages and abilities so if you’re already a cyclist, take part and get involved; if you’re inspired by the Grand Départ coming to Yorkshire but don’t already ride, come along to experience everything cycling and the Festival has to offer”.
Download the PDF file detailing Yorkshire Festivals Call to Cyclists by clicking here.
Visit www.yorkshirefestival.co.uk to find out all about Yorkshire Festival 2014.
by Nick Wachter | Apr 1, 2013
Advanced Core Exercises for Cyclist
Top 4 Exercises for A Strong Core
When fitness trainers talk about “core muscles” what we are really talking about are the joint stabilizers. As you can strengthen the stability of your ankle or knee by ensuring you have strong, flexible and balanced muscles, the same is true of the spine and hips. The muscles that stabilize the spine to Pelvis are the core muscles, remember that is you take the best legal steroids you will obtain better results.
They include the internal obliques, transverse abdominals, and mulitifidis. The larger muscles that do mostly movement are the external oblique’s rectus abdominals and erector spinae.
They’re important for power and strength. Without a stable platform your appendages (limbs) will not be able to generate as much force, not matter how string you are, when you’re on ice your feet slide and you cannot use that strength.
You should be competent at all the basic versions of these exercise on the floor before you attempt them using Fitballs/bosu’s.
1 Front Plank – stability ball with knee raise
Stood up upright, place forearms on a fitball and walk your feet back until you are in a plank position. (You can stop before you get to horizontal, to make it easier, but you should never allow yourself past) From the plank position slowly take one leg off the ground and bring your knee towards your chest. Return to start position and repeat with the opposite leg.
MUSCLES WORKED – CORE MUSCLES, RECTUS ABDOMINALS, EXTERNAL OBLIQUES
Start as in the picture and simply raise one knee to the chest. Returning slowly!
2 Side Plank – stability ball with arm raise
Again begin upright side on to a fitball. Place one forearm on the ball using the other hand for balance. (You should try this exercise first in a corner (3 points of contact, 2 walls and the floor) then against 1 wall (2 points of contact, the wall and floor) before trying it without support (1 point of contact, the floor). Manoeuvre into the side plan position and slowly take off your supporting hand so only your one forearm is on the ball. Slowly roll the ball towards your torso then towards your head.
MUSCLES WORKED – CORE MUSCLES, EXTERNAL OBLIQUES, RECTUS ADOMINALS
Start as in the picture. Roll your arm one inch out then one inch beneath you.
3 Single Leg Curl – Stability Ball
Lay on your back with the ball underneath one leg. Keeping your head, shoulders, hands and elbows on the ground raise your pelvis into your body is in a straight line. From here roll the ball back towards your bum in one smooth movement. Ensure your hips stay the same distance from the ground throughout the entire movement.
To increase the difficulty, simply lift your hands and elbows off the floor, creating more instability.
MUSCLES WORKED – CORE MUSCLES, (LOWER BACK) ERECTA SPINAE & HAMSTRINGS
Start as in the picture. Roll your foot back towards your bum. Ensure you keep your hips the same height of the floor throughout the movement.
4 Hyper Extension – Stability Ball with Leg Raise
Lay on a fitball on your stomach. Your hand should be by the side of your head and your toes lightly resting on the floor (be as far forward over the ball as you can). In a controlled manner raise your torso up as high as you can while simultaneously raise one leg. Keep the leg straight ensuring maximal glute work.
MUSCLES WORKED – CORE MUSCLES, LOWER BACK (ERECTA SPINAE), GLUTES & HAMSTRINGS
Start as in the picture. Slowly raise your upper body and one leg as high as possible. Return and repeat with opposite leg.
Nick Wachter
PhysiKcal Fitness
Cycling Shorts Resident Personal Trainer & Conditioning Coach
by Anna Magrath | Nov 21, 2011
Rob Hayles Retirement Presentation - Image ©Copyright Ben Dando @ Cycling Shorts.
Saturday night saw the arrival of the much anticipated second Revolution of the season and the return of Mark Cavendish to the track after more than 2 years. Mark’s last outing was at the World Championships in 2009 and as a former World Madison Champion it was great to see him back at the track reunited (if only for a manly hug) with his former partner Rob Hayles. Since then we’ve witnessed Cavendish conquer the road in his gutsy and punchy style. It would be great to see what he could achieve tonight.
We arrived to set up about 4pm and the press and team areas were already buzzing, everyone was talking about Cav and whether he’d arrived yet. After investigating we heard the news that he had already arrived before most of the press had even got parked, he was keeping a low profile until later… who could blame him. Every new arrival to the press area wanted to know if Cav was doing interviews and could they be added to the list. It was all very vague, he wasn’t really wanting to do interviews and it would be a case of catching him if and when you could, and IF his PR would let you get near him. It didn’t seem to dampen the enthusiasm of the collective.
The atmosphere seemed to be fuelled by events at a larger venue across the road, Man City were playing at home to Newcastle United and you could hear the cheers of the home crowd as the goals went in… 3 in total. The velodrome car park and SportsCity were overflowing with football fans cars, so I was quite surprised to see the steady flow of Revolution season ticket holders when their doors were opened at about the time Manchester City fans were merrily leaving, it must have been gridlock outside as the football crowds dispersed and cycling fans attempted to park.
Matt Crampton and Callum Skinner - Image ©Copyright Ben Dando @ Cycling Shorts.
Cyclists were already warming up in their team bays, there was a steady stream of people from the media area back and forth to the Howies team area to see if the Manx man was about to appear. Other riders were also grabbing a lot of attention, Team Sky were represented by Geraint Thomas and Alex Dowsett after their hugely successful long road seasons and the media were hungry for soundbites, Rapha had the imposing figure of Ed Clancy.
Finally the compact figure of Mark Cavendish appeared looking smartly groomed sporting his pristine World Champion Jersey, a huge smile and what looked like a Movember Moustache or it could have just been an out of season look, there were a couple of slightly fuzz covered faces about, possibly tache attempts, facial hair isn’t the usual sight at a track meet.
Team UK Youth were being headed by their charismatic co-owner, the always delightful Magnus Backstedt who was feverishly signing autographs throughout the evening for anyone who asked, taking time to have conversations with all the young boys and girls who approached him, most of whom barely came up to his knees, bent double he would reach down to take their notepads and comment on their cool sunglasses, telling them how smart they looked in their replica team shirts, this made their day and with little puffed out chests and beaming smiles they headed back autographs and pens in hand to their mums and dads. Magnus really is in his element at these sorts of events connecting so well with the public. Tonight he would have a bike frame up for grabs as a prize for a Team UK Youth Prize Draw and tickets were selling like hot cakes. We grabbed a few words with Magnus, “It’s great to see such a huge crowd, I really enjoy being back at the track and hopefully the team will perform well tonight.”
There were less international cyclists presents at this Revolution, there may not have been quantity but there certainly was quality in the shape of flamboyant Franco Marvulli and Iljo Keisse the European Madison Champion. ITV4 were setting up their pundit station by the finish line which is now part of the Revolution experience, Ned Boulting flitting around from the media area to his set chatting away with the recently retired Rob Hayes his presenting partner. When the doors finally opened you could feel the excitement in the crowd, the whole velodrome was packed to the rafters, no spare standing room around the curves, all seats taken, the VIP area was about to take it’s first dinner course of the evening.
The riders swarmed around the track doing a few warm up laps and with about 20 minutes to go Mark Cavendish decided to take to the boards and the crown went wild, his distinct hunched riding style, trademark thick framed sunglasses and diminutive torso highlighted by his banded white jersey really stood out in the peloton of rather rangy leggy riders. When the teams were introduced before racing commenced and Howies took their turn to ride the Cote d’Azur Mark received a standing ovation. I grabbed a word with Geraint, how do you feel being back at the track? “It’s great and it’s going to be a special night, the crowd’s really buzzing and we haven’t even started yet!”
Before proceedings got underway with the Elite Motor Paced Scratch Race we witnessed Hugh Porter, who had obviously lost track of time chatting in the centre of the velodrome doing some speedy manoeuvres up the banking followed by Starsky & Hutch style acrobatics over the track railings to get back up to his commentary position, surprisingly nimble, blink and you’d miss him.
Mark Cavendish - ©Copyright Ben Dando @ Cycling Shorts.
The motor paced scratch race was over 6km and featured a top line up of endurance riders. Mark Cavendish and the Sky riders (Alex Dowsett, Geraint Thomas and Pete Kennaugh) were at the front of the pack, it was almost like a practice lead out train for next season, I’m not sure anyone had told Cav he wasn’t yet on the Sky team, but he stayed in his usual position that alerts others capable of a sprint finish to pay attention. In the end Steven Burke of Team UK Youth rushed to the front with just enough time left to wind it up and prevent Cav from jumping off the pack, he took the race in style.
The DHL Future Stars Boys then hit the track for what turned out to be a thrills and spills packed Scratch Race, the current Championship leader Ryan Whatmough took a nasty fall along with a number of other riders in two separate crashes in the back straight. Chris Lawless put in a major effort to stay away from the pack for a large chunk of the race but in the end the win went to his Maxgear teammate Jake Ragen, 2nd was Jake Kelly and 3rd was Jack Hoyle. This would prove to be the start of a great evening for Ragen. There was another interesting tussle going on in the centre of the track for those who had been sent to report on the event, a mele of press surrounded Mark Cavendish which I imagine may have started to get under his skin as the evening progressed, he could hardly move.
Mark finally took up his position to be interviewed by ITV4 for their television highlights show while the sprinters took to the track. We were also treated to a bumper selection of British sprinters, just four of them but all quality riders, Matt Crampton, Dave Daniell, Pete Mitchell and Callum Skinner. The first event for them was the 200m Time Trial and they all put in great performances but Dave Daniell pushed Matt Crampton into second place.
In the Revolution Series there is really only one girl who you need to mention… Emily Kay (Cunga Bikes), Emily has won the Championship two years running and in the first Revolution of this series she cleaned up by taking all three races in style, her ability to time her moves to perfection is unmatched, she knows when to sit in the wheels and when to wind it up to take sprint points, she has amazing tactics and out powers the whole field Emily really is a tour de force. There’s no doubt in my mind Emily is a going to play a major role in the British Cycling team in years to come, she’s destined to be a household name. The only girl to make an impact on Emily all evening was Ellie Coster in the first of the Girls races The DHL Future Stars Points Race. Emily gained maximum points during the race but Ellie took the final 5 points on the finish line, it still left Emily with a comfortable win and I’m not even sure if Emily might have sat back at the finish to preserve energy for the following two races ahead. She went on to win the Elimination and Scratch races with ease, in the Elimination race Ellie pushed for second place again, she’s really trying to make a mark against the dominating run Kay is having. Emily took the whole thing in her stride, definitely the girl of the evening and the season so far! Hats off to you Emily.
Where it went wrong for Rouleur Sam Harrison & Joe Kelly - Image ©Copyright Ben Dando @ Cycling Shorts.
The madison time trial didn’t pass without incident, unfortunately Rouleurs team of Sam Harrison and Manx man Joe Kelly came unstuck with their hand sling, the approach didn’t look good from our vantage point they didn’t seem to be matching their speed, Sam seemed ahead of Joe by quite a way and Sam seemed to grab at Joe’s handlebars thinking it was a hand and Joe grabbed Sam nearer the elbow, I’m not sure which element of the switchover caused what happened next, it was probably a combination of things but both rider came clattering down in front of the press area and Joe didn’t appear to move for quite a while. They did eventually get to their feet but the evening ended there for Joe as it was announced he was still concussed later in the evening and Sam appeared to retire too. The rest of the Madison event was fast paced with Ed Clancy and Andy Tennant riding a 55.351 which was more than enough for them to take victory, Sky came in 2nd over 2 seconds down followed by Howies (Cavendish and Andy Fenn) over half a second down on Sky.
The rest of the DHL Boys races were taken by Oliver Wood which bumped him up the overall standings but unfortunately it wasn’t enough to take the lead in the championship, the position was up for grabs after Whatmough’s fall in the first race and he was carrying injuries all evening but Jake Ragen put in some good consistent results after his earlier win and that gave him the edge over Wood. He gained a 2nd place in the Elimination and a 3rd place in the Points Race.
In the Elite Team Elimination the first team to go out was Team Sky, Cav was living dangerously near the back for most of the race, when the fourth team (Maxgear) were caught out Cav just nudged ahead but Howies couldn’t hang on much longer and the next and final elimination was Cavendish and his Team, they managed 3rd. The victorious team was Rapha with Keisse putting in a great ride representing the whole Rouleur team on his own as Kelly and Harrison retired. The big surprise was Team Sky being caught out at the first elimination.
Over the 3 rounds of the Revolution Sprint Matt Crampton got the better of the field stacking up some omnium points and doing the same in the Keirin by pipping Callum Skinner to the post, but it wasn’t enough to take the overall Sprint Omnium title from Dave Daniell who had been consistent all evening after his initial win in the 200m TT and his emphatic win in the 500m TT at the end of the evening.
In the Australian Pursuit Sky redeemed themselves after their disappointing result in the Elimination Race when Peter Kennaugh won over David O’Loughlin (Cunga Bikes).
Rob Hayes & Mark Cavendish interview - Image ©Copyright Ben Dando @ Cycling Shorts.
After the Pursuit there was a special presentation to mark Rob Hayles retirement, Rob did a lap of honour to yet another standing ovation he then rode through a guard of honour of all the elite riders with their bikes, Rob then dismounted and was greet with a hug by his old madison partner Mark Cavendish. Rob and Mark where then interviewed together by the ever enthusiastic Hugh Porter, he reminded everyone that Mark’s next major competition would be the BBC Sports Personality of the Year and he urged all present to vote for him… and who can argue with that… I urge you to do the same, I can’t think of a sportsman or woman who deserves it more! So don’t forget to have his number on speed dial on the evening of 22nd December 2011, it will be broadcast live from MediaCity, Salford Quays, Manchester, UK.
The real highlight of the evening was the Scratch Race, Team Sky really showed their strength, first of all Alex Dowsett rode off the front whcih has become his trademark all season, seeing the danger the peloton pulled him back and a small peloton of riders went off the front for a few laps. Spotting a chance Geraint Thomas and Peter Kennaugh leapt off the front to break away, it was almost like Sky had scripted the race, but they only stayed away briefly and gave up and returned to the pack, it seemed like they were waiting for someone to come and join them. Then there was a second attack from Alex Dowsett, now it became clear they were just trying to tire the whole pack by hitting and hitting again. Ed Clancy had had enough of this and saw his chance to go but Sky were on to him and Geraint pulled him back. Through all of this the crowd were going wild and everyone was on their feet, everyone had their eye on Cav who was sat on Franco Marvulli’s wheel, he basically stayed up front and out of trouble in around 5th place most of the race, assessing the field the whole time, he looked so at home. With five laps to go he was still sitting pretty in 5th and as the tempo raised his Howies lead out man Jon Mould dropped off the front and the Manx Missile launched. It was an awesome sight to see such speed and acceleration at the Manchester Velodrome where it all began for Mark. He crossed the line in style and the whole velodrome erupted.
Magnus’s hopes came to fruition tonight when Team UK Youth stepped onto the podium to take the lead in the Team Championship.
It was one of the best evenings of cycling I’ve seen in a long while and you can see the highlights for yourself at 7pm on ITV4 (UK) tonight!
Jake Ragen and Emily Kay lead the Future Stars Championship - Image ©Copyright Ben Dando @ Cycling Shorts.
Team UK Youth: Steven Burke, James Lowsley Williams & Magnus Backstedt - Image ©Copyright Ben Dando @ Cycling Shorts.
Results:
Motor Paced Scratch Race – Steven Burke Team UK Youth
DHL Future Stars Scratch Race – Boys – Jake Ragen Maxgear Racing
Revolution Sprint Omnium – 200m TT – Dave Daniell 10.285
DHL Future Stars Points Race – Girls – Emily Kay Cunga Bikes
1km Madison Time Trial – Ed Clancy and Andy Tennant Rapha Condor Sharp
DHL Future Stars Elimination – Boys – Oliver Wood
Revolution Sprint Round 1 – Heat 1 – Matt Crampton 10.606 Heat 2 Dave Daniell 10.647
Team Elimination – Rapha Condor Sharp (Andy Tennant)
DHL Future Stars Scratch Race – Girls – Emily Kay
Revolution Sprint Round 2 – Heat 1 Matt Crampton 10.716 Heat 2 Dave Daniell 10.909
Australian Pursuit – Peter Kennaugh Team Sky
Revolution Sprint Round 3 – Heat 1 Matt Crampton 10.831 Heat 2 Callum Skinner 10.951
DHL Future Stars Points Race – Boys – Oliver Wood
Cycling Weekly Keirin – Matt Crampton 10.595
DHL Future Stars Elimination – Girls – Emily Kay
Scratch Race – Mark Cavendish
Revolution Sprint – 4 station 500m TT – Dave Daniell 32.545 (who wins Omnium with opts)
Overall Points Leaders after two rounds:
Team Leaders – Team UK Youth
Future Stars Girls – Emily Kay
Future Stars Boys – Jake Ragen
by Darryl Kotyk | Oct 20, 2011
Wade Wallace And His Calves - Image ©Copyright - cyclingtipsblog.com
You’ve probably noticed a lot of cyclists out there with these wicked big calves. They look great and give an impression of pure strength, but do they contribute to providing more power and speed on the bike?
My buddy, Wade over at Cycling Tips is one of these dudes with killer calves, and those are his bad boys in the picture at the top of this post. Wade also just happened to pass over this great little diagram on legs and how the pedal stroke relates to each body part.
As you can see in the diagram, the calves play a role right around the 5:00 mark of the pedal stroke and is somewhat on the low end of muscle groups used in the stroke. But I personally can’t help but think that strong calves do help make you faster… even if just slightly. The reason I say this is because all it takes is a glance down to the calves of pretty much any pro rider and you’ll see a nice set of Gastrocnemius’ on them. Not all of them, but I think that’s because not everyone has the potential for massive looking calves. But I’ll guarantee that they’re still strong even if they don’t look that way. I don’t feel that having shaved calves is what makes them appear bigger and stronger… they’ve been built up in response to the work load they take while pounding the pedals.
Just have a look at these boulders on the legs of Yaroslav Popovych… he’s just one of the cyclists with amazing calves, but his are just incredible.
Yaroslav Popovych
So to sum up, it’s safe to say that big strong quads will make you a faster cyclist… but I also feel that strong calves will help out as well. It may just be a small advantage, but still helpful none-the-less. How about you? What’s your take on calves and cycling? Let’s hear it.
by Tom "Minty" Murray | Oct 14, 2011
Avoiding the DIY - Image ©Copyright John Steel Photography - www.johnsteelphotography.com
So the season is over, the racing bike is back in the shed and the long winter months are upon us, but what happens now? Where do all these riders go to? If you’re a ‘normal’ member of society no doubt this change doesn’t seem a big deal, maybe you will swop your summer stead for the trusty winter machine, find the lights you hung up last year and carry on your daily lives like nothing much has changed, but if you’re a full time cyclist this change is much bigger and more disturbing than you could ever imagine.
The easiest way to describe this is to split it into stages, so here goes I’m going to let you into the unknown world, give you an insight to where everyone of ITV4 fame (sort of?!?) goes.
Stage one is best described as ‘unsuccessful social season’, it’s the same every year, the racing bike goes away, the phone starts beeping and large groups of cyclists gather at charity events or show’s where after a meal and some speeches are taken care of, everyone forgets they haven’t drunk much in the last eight months and gets stuck into a session they really can’t back up. It all gets messy and everyone makes big statements of intent for next season. It’s ridiculous and tends to go on for a good month or so before the realisation that cyclists although capable of putting on a good party are rubbish drinkers! This problem is multiplied if you have to go to a non-cycling related party in which case you try to keep up with people who aren’t built out of nothing like us cyclist’s and can drink you under the table, stay away from these gatherings they are dangerous!
Stage two is a combination of DIY and too much coffee, after the ‘unsuccessful’ drinking season hasn’t gone down with your other half too well, you will promise to fix everything in the house that has broken over the last eight months of the racing season to repair the situation. Although the problem with that is when a cyclist is left at home all day, the majority of that day will be spent thinking about fixing things and not actually fixing them as the permanent state of ‘coffee bonk’ takes hold as the coffee machine takes the full brunt of a day at home, you will end up with an ‘unsuccessful’ DIY season at the end of this stage, much the same as the before mentioned drinking merry go round!
After being caught up in Ian Bibby's & Geraint Thomas's Tumble in The Tour of Britain
Into stage three and by now most cyclist’s will either have started to beat themselves up about been unfit, got bored of destroying the house through DIY or waking up in the morning after having been drunk under the table by a rugby player again. Now they will have begun to think about starting some sort of comeback. The main problem of this stage is that it involves getting the winter bike together and no matter how well you looked after it before you put it in the shed last year it isn’t going to work. My own personal list of problems this year involved a stuck seat pin (that was 2cm to short? Work that one out), and a distinct lack of working brakes. This is the time of year you are most likely to see domestic pro’s in their local bike shops as they attempt to head off on rides but lose bits of the winter stead on route and have to bail into the shops for help, if your after your favourite domestic pro’s autograph this is the best time of year to be creeper and hang around in bike shops.
The light at the end of the tunnel will start to show by now though, the realisation that a comeback to training is required or more that it’s easier hiding out on the bike than having to attempt DIY SOS LIVE at home has hit all cyclist, you will start to see them come out of the stages as you read about where they and their team have taken off on a training camp to get ready for the coming season. These training camps are where the demons of the winter are thrown off and cyclists become cyclists again, back to reality and the safety of the bike!
Important! No cyclists were hurt in the process of this blog!
Minty
Where Brass Bands Meet Bicycles: 
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