Beetroot Juice For Endurance

For the two weeks leading up to my bike ride I began drinking beetroot juice.

I first came across the benefits of beetroot juice a few years ago when I read it in a magazine and tested the theory on my husband. He takes part in the Great Yorkshire Bike Ride and cycles over 70 miles for charity every year.

Last year due to a back problem, he was concerned that he had not done as much training as he intended and would struggle. I suggested that he tried drinking a small glass of beetroot juice two weeks leading up to the ride.

He did this and sure enough on the day of the ride, other than some back pain, he got through the ride virtually easily.

Here is what the experts say about it:

Although the exact way in which beetroot works its magic is still unclear, the scientists think the effects on exercise endurance may be due to the high concentration of naturally occurring nitrates that are found in this purple veggie. In the body, nitrate converts into nitric acid, which dilates blood vessels. This leads to a reduction in the amount of oxygen used during exercise, which means we can increase our endurance and don’t feel as tired when we do our usual work out. It also helps to lower blood pressure.

Professor Andy Jones who worked on the study from the University of Exeter’s School of Sport and Health Sciences said, “Our study is the first to show that nitrate-rich food can improve exercise endurance. We were amazed by the effects of beetroot juice on oxygen uptake because these benefits cannot be achieved by any other known means, including training.”

I certainly found that it helped me in my bike ride and was definitely worth drinking a small glass every day for two weeks prior.

I buy mine from the super market as I found this is the cheapest place. 

I did it!!

Well I did it. I cycled 28 miles on Sunday raising money for Blood Cancer charity Bloodwise.

My day started off a little tiring. After going to bed at a reasonable time, I couldn't seem to nod off. Still awake after midnight I finally drifted off zzzzzzzz.

I woke up to the church bells chiming 5 o'clock! The sun was shining through my window and I lay there tired, tossing and turning Still awake at 6am I decided to get up and wander around the house.

After having a good breakfast of porridge, nuts and a banana I sat with a drink and relaxed for a short while.

The time came to head off across the Humber Bridge towards Grimsby, so armed with my bike, helmet and small rucksack with essentials (extra water, suncream, flapjack and banana) off I went.

The drive down was a quiet one. The sun was beaming down and the countryside was beautiful. It looked rather hilly and this made me a little anxious as I had barely done any cycling, let alone covered any hill work!

I arrived and checked in. I waited in the line up of cyclist eager to get going.

                                                      Waiting to go

9.30am came and we slowly edged forward. I waited for my turn to go.

The sun was getting warmer and even at this time of the morning the thermometer was hitting 19 degrees.

As I rode off along a tree lined road, there was a gentle breeze. Within 5 minutes I was following other cyclists and heading for our first hill. I had barely had a chance to warm up!

It was a gentle climb and as some of the more experienced cyclist whizzed past me I was determined not to get off and walk at this early stage.

Finally puffing and sweating I reached the top still attached to my bike. What goes up must come down I thought :) A much needed gentle ride down was to follow and the breeze was very welcome.

For the next 8 miles or so it was mainly a flat ride. The odd small and dare I say easy hill but lots of downhill rides. Some of these were scarily fast and I was hitting speeds of 31 mph. My brakes were in full use and it took all of my nerve to keep steady and not fall off at times. These hills were great fun but I couldn't help wonder when I would have to go back up.

As I sped through a village and turned left my first hill hit me full on. I quickly shifted gears into a lower, easier one and then again and again. By this time my legs were really struggling to keep going and I had no gears left to use. I couldn't keep it up so I had to jump off my bike before I started going backwards!

I wasn't alone and as I walked my bike steadily up the hill (even that was hard work), I passed other cyclist who also struggled. As I continued my walk upwards, cyclist slowly passed riding their bikes and pushing with all their might.

Once at top I jumped back on and off I went, slowly heading along and eventually down again.

For the next 12 miles this was to be the route. Steep hills and downward rides. I tried to keep going as long as I could but the hills just got the better of me and again I found myself having to push my bike up.

I had been cycling for 2 hours and the sun was hitting 22 degrees. I was sweating but didn't feel tired. My bum wasn't numb and my legs felt good.

At the top of one hill I decided to stop briefly to refuel. I had been drinking from my water bottle along the way and topped it up. I needed something to keep me going so ate some flapjack and a small banana. Then I was off.

I was faced with yet another hill which was more of a gentle climb so I pushed with all my strength and managed to stay on my bike. As I puffed my way to the top, there were two gents at the top taking a rest. They informed me that this was more or less the last hill and it was an almost gentle ride down to the finish. Hallelujah .

The last 8 miles went pretty fast and with a few small manageable hills I could finally see the finish in sight.

I had done it. That feeling of achievement is incredible. Other than being extremely hot and sweaty, I felt great.

I went back to register that I was finished and found the BBQ for a well earned Lincolnshire sausage hot dog.

                                                 Me with my Bloodwise medal


As I stood and ate I noticed that one poor woman who had obviously fallen off her bike. She had a black eye and blood soaked nose and face. Them down hills were pretty fierce at times and I wondered how many casualties they would claim.

The route and my time

Once home I showered, finishing it off on cold - this helps prevent lactic acid build up which is the cause of muscle soreness. Had a snack and drink and then did what any normal person would do after 5 hours sleep and over 2 hours cycling - I took the dog for a walk :) 

That night I slept like a baby. Bliss.

Thank you for reading and for any support.

My next charity event is the Race for Life raising funds for research in to cancers that affect women.

This is a 5k run/walk on 1st June. 

My next post will be on why I believe I didn't feel tired during and after the ride and what I drank two weeks leading up to the event.

Today's The Day

The day has arrived for my first charity event. After a restless nights sleep I have been up and raring to go albeit a little tired from lack of sleep.

My training for today hasn't quite been as much as I had hoped due to the weather but hopefully my general fitness will keep me going (plus the knowledge that there will be food and drink waiting for me at the finish!)

It is all for a great cause, raising funds for Blood Cancer. If you have read my previous posts then you will know that this is something close to my heart having lost my dad at a young age.

My next charity event is the Race For Life on 1st June to raise funds for research in to cancers that affect women.

I have often in the past done charity events and there is nothing more rewarding and liberating than crossing that finish line with a bunch of supporters cheering you on. The feeling is overwhelming.

So wish me luck and thank you to those that have been kind enough to donate to my cause.

If you live in the UK and would still like to make a last minute donation, you can do this via a free text. Simply send a text to 70070 quoting FTAY69 followed by the amount you wish to donate e.g. FTAY69 £5

Remember keep active and eat healthy. Catch up soon :)

In Training

So with just under 3 weeks to go to my first charity event which is the Grimsby 28 mile bikeathon, I am getting in to the swing of training (sort of!)

I run and walk daily so these things are keeping my fitness levels up and strengthening my leg muscles. I also do squats and various leg exercises at home.

I have been trying to do some cycling but due to the weather have not been able to do as much as I would have liked to by now. I am hoping I can spend the next 3 weeks doing as much as possible.

Today I have so far had a walk and a run with no cycling done. I will however train my legs later with some weight bearing exercises of squats and lunges. I am intending to get on my bike tomorrow.

I have been eating much healthier and trying to add salads or vegetables with each lunch time and evening meal. I also have a daily glass of what I consider to be my magical stamina formula.......I will reveal what that is in my next post.

Until next time......keep active :)

The Training Countdown Begins!

So as you might know from my last post I am doing a couple of charity events. The first one being a 28 mile cycle ride. The course is near Grimsby and from what I have seen will involve a few hills so some training and good eating is in order.

I will be posting my progress as I build up to the first challenge which will take place on 8th May.

Yesterday I began doing some training. It is not all about the exercise, good fuel (in the way of food and fluid) is as important.

Over the course of yesterday I ran and walked with the dog for 5 miles (split in to two sessions). As it was a sunny day I thought it would be a good opportunity to jump on my bike. Now anyone who cycles will know that it is important to get your butt use to the saddle. I haven't been on my bike much this year so that first ride can be a little bit painful on the old bum bones the day after.

Nevertheless I jumped on my bike and cycled roughly 15 miles. It was a little bit breezy going but easier going coming home and I really enjoyed it :)

Subject to the weather I plan to do another ride during the week taking it a bit further. Once I have got my legs (and bum) use to being back on my bike I will then begin to tackle some hills (I can't wait 😕).

Having a good food intake will help my muscles recover and give me the stamina I need.

I will post more on my progress and what I'm doing and eating over the course of the next few weeks

Active Christmas

I must have been a good girl last year as Santa was very generous in my presents. I love exercise and are always happy to receive gifts that help my daily activity and motivation.

So at Christmas I was very happy to receive some new wrist/ankle weights (my old ones were that old, the sand was leaking out of them), a new bike and a fitbit. I felt like a child wanting to play out with their new toys that day.

For those of you that does not know what a fitbit is, this is what is does:-

• Records steps taken, distance travelled, calories burned
• Track your goals with online and mobile tools
• Record active minutes, hours slept, quality of sleep
• Set your goals and sync your stats
• Silent wake alarm, water resistant

Basically it records all of my daily activity which I can view and set goals using my mobile phone.

This also helps to me to gain more Bounts (see past post of the beauty of Bounts and its rewards - link below)

Rewards for Exercising - Bounts

I can't think of a better motivation and reward scheme for keeping fit and healthy. Who needs an expensive gym membership!

Take a look at the fitbit for yourself. Even if you decide not to use one the Bounts scheme is definitely worth joining.

Benefits of cycling

Regular cycling can help you lose weight, reduce stress and improve your fitness. As well as information on the health benefits, you'll find plenty of tips below on equipment, road safety and cycle routes.

Cycling is the third most popular recreational activity in the UK. An estimated 3.1 million people ride a bicycle each month.

As a form of exercise, cycling has broad appeal. Toddlers, pensioners, the able-bodied or people with disabilities can all enjoy cycling if they have the right equipment.

Cycling is one of the easiest ways to fit exercise into your daily routine because it's also a form of transport. It saves you money, gets you fit and is good for the environment.

It's a low-impact type of exercise, so it's easier on your joints than running or other high-impact aerobic activities. But it still helps you get into shape.

For example, someone who weighs 80kg (12st 9lb) will burn more than 650 calories with an hour's riding, and tone their legs and bottom. If you ride up hills or off-road, you'll also work your upper body.

The best way to build your cardiovascular fitness on the bike is to ride for at least 150 minutes every week. For example, you could cycle to work a few days a week or do a couple of shorter rides during the week with a longer ride at the weekend. You'll soon feel the benefits.

Cycling safety tips

• Look behind you before you turn, overtake or stop
• Use arm signals before you turn right or left
• Obey traffic lights and road signs
• Don't ride on the pavement unless there's a sign that says you can
• On busy or narrow roads, don't cycle next to another person
• When overtaking parked cars, watch out for car doors opening suddenly and allow room to pass safely
• Don't use headphones while cycling
• Never use a mobile phone while cycling

Kit checklist

Wearing a cycling helmet can help prevent a head injury if you fall off your bike.

It's important to wear a helmet that meets the following criteria:

• It is marked as meeting the British Standard (BS EN 1078:1997).
• It is a snug fit and positioned squarely on your head. It should sit just above your eyebrows, not tilted back or tipped forwards.
• It is securely fastened by straps, which aren't twisted, with only enough room for two fingers between your chin and the strap.

Make sure you replace your helmet every five years. Don't buy a secondhand helmet – it may be damaged and may not protect you properly.

Lights and reflectors

If you use your bike at night, it is compulsory to have:

• a white front light
• a red rear light
• a red rear reflector
• amber/yellow pedal reflectors front and back on each pedal

Reflectors fitted to the front and the spokes will also help you be seen.

You can get lights that are steady or flashing, or a mixture of steady at the front and flashing at the back. A steady light at the front is important when you're cycling through areas without good street lighting.

Check that any steady light has the BS 6102-3 mark on it. Flashing lights don't have to meet the British Standard, but they do need to:

• flash at a rate of one to four equal flashes per second
• be at least four candelas in brightness

Your pedal reflectors and rear reflector must be marked with BS 6102-2. You can also use a light or reflector that meets a standard accepted by another European Commission (EC) country (equal to the British Standard).

Additional lights and reflectorsYou can use other lights as well as the compulsory ones, but they must:

• be the right colour – white at the front, red at the back
• not dazzle other road users

If they are flashing, it must be at a rate of one to four equal flashes per second.

Getting your bike ready to ride

Do the following checks on your bike regularly to make sure it's in good working order.

Front tyre and wheelsLift the front end of the bike by the handlebar stem and then:

• give the top of the wheel a bang with your hand to check that it doesn't fall out of the forks or move from side to side
• check the wheel doesn't move from side to side when you try to wobble it to be sure the bearings aren't worn
• spin the front wheel – the brakes shouldn't rub on the wheel rim
• squeeze the sides of the tyre – inflate it if it feels soft
• look for gaps, cuts or bulges on the tyres – these are signs that the tyres are worn and need to be replaced

If you have a front mudguard, there should be at least 5mm between the front mudguards and the tyre. Remove the mudguard if it rubs against the tip of your shoe when you pedal.

Lift the rear of the bike by the saddle and go through the same checks for the back wheels.

BrakesApply the front brakes. Check that:

• the brakes work – try pushing the bike forward with the brakes on
• the brake pads sit evenly on the wheel rim – they shouldn't touch at one end and not the other
• the cables inside the brake levers aren't frayed
• the brake levers and handgrips are tight on the handlebars, all the nuts and screws are attached, and the ends of the handlebar tube are covered

Apply the back brake and go through the same checks. The back tyre should slide, not roll, when you apply the brakes and push the bike forward.

Handlebars and steeringAll the parts on the handlebars should be tight and you should be able to steer freely. Release the brakes, stand in front of the front wheel and grip it between your knees. Then make sure nothing is loose when you try to:

• turn the handlebars from side to side
• apply the brakes and try to rotate the handlebars

SaddleYour saddle should be set at a height that's comfortable for you.

Place one heel on the pedal. Your leg should straighten when the pedal is furthest from the saddle.

Make sure you don't raise the saddle high enough to see the height limit mark on the seatpost. If the saddle needs to be this high for you to sit comfortably, you probably need a bigger bike.

Move towards the rear of the bike and hold the saddle tightly. Check that you can't move it up and down or from side to side. If it moves, tighten it.

Chain, gears and pedalsAsk someone to work the pedals by hand while you hold the rear wheel off the ground by the saddle. Then:

• shift through all the gears on the back sprocket (a small wheel the chain passes through) and front gear changer to check the chain stays on and moves smoothly
• wobble each pedal from side to side to check they don't move too much – if they do, the bearings in the bottom bracket need replacing

Make sure the chain isn't hanging off, broken or rusty. Lubricate the chain with some oil if necessary.

Source:nhs.uk/Livewell/fitness/Pages/Cycling.aspx