Quickie Workout #66

Sunday, August 18, 2013

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me.

Please consult your doctor before engaging on any fitness regime.

Don't forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com)

Warm  up- 2-3 minute jog/run, 10 burpees, 1-2 minute run, 10 burpees
1 min- High knee jumps - jump in air and bring knees up to hit your hands while elbows are at 90 degrees
1 min- Hop, hop, low squat with cross, jab,cross, jab
1 min- Jump/Skip rope (you can pretend if you don't have one on hand)
1 min- Alternating side squats
1 min- Alternating reverse lunge
1 min- Tricep dips
1 min- Push/Press ups
1 min- Tricep dips           
1 min- Leg lifts
1 min- Supermans
1 min- Wall sits

Weekend Challenge

Friday, August 16, 2013

Hopefully you were able to go on a bike ride last weekend.  This weekend I challenge you to have a picnic.  Get some friends together and spend some time outdoors.  Place all phones in the basket and don't let anyone check them.

Enjoy good natural food- fruits, fresh veg, yummy cheese, some wine and your friend's company.  Bring a ball or Frisbee to get people moving too.

Send me your photo and I will add it to this

Most importantly- have fun!

#PruRL2013 Recap

Monday, August 12, 2013

I can't believe Prudential Ride London has come and gone.  We have been talking and training for it for so long, and it was over so quickly (well not really as it took me just over 8 hours).

The night before the race, we crashed with friends in Hackney Downs who lived closer to the race start than we do.  Our lovely hosts helped us carb load with a HUGE bowl of pasta, Mexican corn, grilled Portobellas, salad, and several glasses of water.  The boys also had grilled chicken.  Earlier in the day, I had pasta for lunch and 3 Guinness cupcakes.

We headed to bed just after 10pm as we were getting up at 5am, leaving at 6 and at the park by 6.30am.  My start was at 7:58 but my husband's was 7:30.

On the way to the park, we kept picking up more and more riders on the empty streets of Hackney and Newham.  We could see how eager everyone was to start their ride.  As we approached Queen Elizabeth Olympic Park, we passed people already out on the course, heading the 'wrong way' on the A12.

As I was so early, it gave me time to find a toilet, pack my snacks and soak in the atmosphere.  I also watched my husband start off.  Minutes later I got a text that his friend got a flat tire at Mile 1.  Bummer!  The start area was very organized, although they ran out of toilet paper.  I love the fact that there were also port-a-loos in the start pens.  What a genius idea!  The volunteers were very friendly and even watched my bike while I popped to the loo.  Wiggle was there for last minute repairs and purchases.  There were a few snack carts as well for coffee, juice, and light breakie.

We had to line up in our pen 30 minutes before our start time.  It was a little chilly by this point over it was overcast and the sun was just peaking out.  All my gear for after the race was checked at the bag drop.  The gentleman in line next to me was from Bristol and we had a nice chat about the race and course.  Neither of us had either ridden 100 miles in one go and were both excited and nervous.

As the horn sounded for my wave (the last one) we set off with some whoops. As I am rubbish at remembering specific details of rides/games/etc I will give you my thoughts on a few things.

Route:  Very cool riding along so many roads free of traffic.  We spent a lot of time in London, as well as the Surrey countryside.  And yes, 100+ miles is a long way.

Hills: 3 big ones, many little ones. Leith Hill killed me as I had to walk up it.  I have conquered it before though and hope to again some day.  I discovered I had a flat at the top of Leith Hill, so mabye that is why it was so tough?  Unfortunately, due to my flat and feminist pride, I was diverted around Box Hill this year.  This hill I have climbed twice and know I will do again.

Rest stops:  Amazing! Every 10 miles there was water.  Every 25 miles was a (free) food stop with bike mechanics and first aid.  Very well stocked and organized.  Free isotonic drinks too.

Volunteers and marshals:  Everyone was cheerful and happy to help.  Well stationed along the route to keep riders on the right track and offer assistance when needed.

Organization:  As my friend Mark said, like a military operation.  You could tell a lot of time and thought went in to all aspects of the race from pre-race prep (aside from shortage of toilet paper) to post-race festival.

Bag drop:  The bag was quite large but the drawstring top wasn't very easy to cycle with.  Next year I will carry everything in a backpack and then put the pack in the official bag.  Very organized drop off and pick up.

Spectators:  THANK YOU to everyone who was along the route cheering us on.  I definitely would not have finished without you.  Thanks also for letting us shut down so many roads for this experience.

Bling:  Well-deserved and weighty.  Already proudly hanging on my race bling rack.

After party:  Lovely goodie bags (although the salad cream was a bit random) and picnic area with food carts and a giant TV screen to watch the professionals race to the finish line.  There were many tired riders but all were content with their performance.  A fantastic feature was a secure bike parking area that required matching your bracelet to the tag on your bike before leaving.  It was much easier that lugging a lock all over town.

Here are my tips for next year (as ballot registration is on MONDAY 12 AUGUST. The registration system will remain open until 6 January 2014 or until 80,000 registrations have been received):

1.  Say you are going to ride faster that you think.  It will give you a bit more time and help you avoid being diverted.  There is a rolling start with plenty of time for the faster folks to get in out in front.

2. Know how to change a flat tire.  Seriously.  I would like to thank my tattooed guardian angel, Mac, and his metal spanners for assisting me at the top of Leith Hill.

3.  Put time into your training.  Not just on the bike, but cross train with strength training and yoga too.

4.  Get involved with a charity.  As you are going to be talking about your training for several months, you might as well an organization benefit.  You don't have to officially join a team, but adding a cause will be motivational for you to complete the race too.  Rod's Racing is a big reason why I  didn't give up during my training.

5.  Ladies- get in!  Only 1/4 of the finishers this year were women.  I am not sure if this was due to ballots allocations or charity participation but we need to come out in full force next year.  To gain confidence on your bike, check out the Breeze Network which offer local guided rides. I will be leading rides in the London area in late September.  Stay tuned for more details.

If you took part in Ride London, leave a comment below and let me know what you thought, as well as any advise you would give potential riders for next year.

Quickie Workout #65

Sunday, August 11, 2013

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me.

Please consult your doctor before engaging on any fitness regime.

Don't forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com)

Warm  up- 1 min- jumping jacks/star jumps, 1 min- prisoner squats (fingers on ears, squat down and then jump as high as you can)
1 min- Walking lunges
1 min- Cocoons
1 min- Reverse walking lunges (walk backwards)
1 min- Leg lifts
1 min- Bicycles
1 min- Bear crawl if you exercise regularly, push/press up if you are new to exercise
1 min- Crab dips for triceps
30 sec each side- Side plank
1 min- Jumping jacks/star jumps            
1 min- Deep squat pulses while on toes
1 min- Around the world arms holding a water bottle or light weight

Weekend Challenge

Friday, August 9, 2013

Inspired by my (nearly) century ride, I am challenging you to find a bike race and sign up for it!

Check out Human Race, Cyletta, London Duathlon, and any of the many triathlons.  The Prudential London 2014 ballot opens on Monday 12 August too.

If you have a cycling club or a race to share, please email me the details (mollie@ptmollie.com) and I will add it to this post.

Thank you & now it's time for a giveaway!

Wednesday, August 7, 2013

This week has been amazing.  I feel very lucky to have over 2,000 followers on Twitter (@PTMollie).  As promised, there is a giveaway to celebrate this achievement.  Here are the details:

Prize: a DKNY yoga mat and a custom PTMollie brass bracelet made by Erica Sara Designs

How to enter: Tweet your favorite motivational quote or post it below

Rules: Max of 3 entries/person (either on Twitter, here, or combination)

Deadline: Midnight BST 10 August, 2013

'In health & happiness' in brass.
Also available for purchase in my shop
Winner will be chosen by random and notified via entry method.

I will be updating this post with the submitted quotes, so keep checking back for instant inspiration.

Thanks again for all your support over the past year and a half.  It has been a fantastic journey.

Submitted quotes:

You don't have to go fast. You just have to go.

Being defeated is often a temporary condition. Giving up is what makes it permanent.

"Just keep running, just keep running" (inspired by Dory, Finding Nemo)

Take care of your body. It's the only place you have to live.

No-one ever drowned in sweat!

Do it once, do it right.

"You can't!" "Just watch me!!"

Aim high, then reach higher!

I run slower than a herd of turtles stampeding through peanut butter…BUT I RUN!

Run the mile you are in.

You are stronger than you think you are.

Be happy for this moment, for this moment is your life.

There will come a day when I cannot do this. Today is not that day.

Doing it once is not enough. It's being able to do it again.

Pain is temporary, pride is forever!

Commitment is doing the thing you said you would do, long after the mood in which you said it has left you.

You don't have to be more fit or run faster than anyone else you just have to be better than you thought you could be.

You are always stronger than you think you are.

Whatever you want to do, do it now! There are only so many tomorrows.

Happiness is found when you stop comparing yourself to other people.

I never said it would be easy, I just said it would be worth it.

She believed she could, so she did.

Better to be looked over than overlooked.

Some people never go crazy. What horrible lives they must lead.

It doesn't matter how slow you go, you're still lapping everyone on the couch.


Congrats to @adymisskiera!  Her winning quote:

Be happy for this moment, for this moment is your life.

Winner selected randomly by random.org

Quickie Workout #64

Sunday, August 4, 2013

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me.

Please consult your doctor before engaging on any fitness regime.

Don't forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com)

Warm  up-  1 min- mountain climbers,  1 min- jumping jacks/star jumps, 1 min- mountain climbers
1 min- Frontal and lateral raise (so arms are in L shape, alternating sides)
1 min- Plyometric squats (jump to switch which leg is in front)
1 min- Inchworm 
1 min- Jump forward by going into deep squat and then swinging arms to jump forward and land on both feet  
1 min- Bicep curl- lift hands up for 3 counts and lower for 1 count
1 min- Speed skater jumps
1 min each leg- Lunge and then bring knee up before repeating
1 min- Press ups against the wall, back of a bench, or on the ground
1 min- Leg lifts with holding feet above ground for 5 seconds before lifting legs up again                
1 min- Crunches
1 min- Walking plank by going from elbows and then up to hands, then back to elbows

Ready or not, it is time for Prudential Ride London

Thursday, August 1, 2013

I can't believe it is already August.  It seems only yesterday I threw my name in the hat for Prudential Ride London.  Part of the Olympic Legacy, it is the first time the 100 mile bike ride will occupy London, near and far.  Organizers hope it becomes an annual event similar to the London Marathon.  My husband has developed a strong interest in cycling since the Olympics last year.  He commutes by bike, but ever since London 2012 he is getting up early on the weekends for a long ride before the roads get busy.  When I entered, I thought 1) it would be a good way for us to spend time together by training for the event and 2) I will never get a spot.

Guess what? I got a spot and James didn't.  *Note I am really good at raffles as they require no knowledge or skill.

Many times in my life have I asked myself 'what was I thinking?' but usually it is after a night out or a large bowl of Cold Stone Creamery ice cream.

But here I am. Three days away from the biggest ride I will probably ever do.  In prep, we rode the Finacial Times Human Race 60 mile ride.  It. was. the. hardest. thing. I. have. ever. done.  It took me 6 hours and 15 minutes to ride those 60 miles.  Why?  I have no idea.  On other training ride, my pace was much faster.  Of course, on those rides I was chasing after my husband.

My last ride (2 weekends ago) was designed by my husband to include the 2 big hills on the Ride London route- Leith Hill and Box Hill. It was 85 km (~60 miles).  That Sunday morning it was overcast with a nice breeze.  The sun didn't come out until we got to the top of Box Hill.  We had a nice break there, which was extended unexpectedly as I had a serious flat tire.

Which brings me to my recommendations/tips for those participating in their first race ever (and/or first cycling event).

1.  Know how to change your tire.  Before this tip, I would suggest carrying at least 1 spare inner tube, pump, multi-tool, and at least 2 tire levers.  I would also recommend a pair of disposable gloves as your hands are bound to get dirty.  Practice changing your tire at least once before your ride.  You can't count on other riders stopping to help you or the road being newly paved.

2.  Bring lots of dense snacks that you can eat with one hand. (although follow tip #6 too)  Our favorites have been no bake energy bites (although they tend to get schmooshed), bananas, Fig Newtons/rolls, and Power Bars.  They are all things we have tried and know our stomach can handle it.

3.  But just in case, carry some cash on you.  For this race, you will be in and out of towns and therefore have opportunities to stop for fluid replenishment and emergency snacks.  There are also food stops staffed by the race organizers along the route. 

4.  Stock up on electrolyte tablets/drinks.  As a member of #TeamNuun, we have been loving using this tablets to keep us going on hot days.  Keep in mind that Nuun doesn't have any sugar in it, just salts.  We have 1 bottle of Nuun and 1 bottle of Lucazade on our bike at all times.  Plain water isn't going to cut it as you will be loosing salts as you sweat.  Nuun comes in a handy tube that fits in my repair kit to keep a constant supply available.  Just add water! (and watch out for the gas release spraying all over your face)

5.  Invest in a bike computer.  Or find someone who rides at the same pace as you.  It may be a friend or keep an eye on someone just ahead of you. Try to keep up with them so you don't fall behind.  This helps stay you stay motivated when you just want to quit.  I know I need to ride on average of 25 km/hour to finish in the 9 hour time limit on Sunday.  My computer is going to keep me on track!

6.  Nothing new on race day.  Really. Nothing.  Eat the same breakfast foods.  Wear clothes/shoes/socks you have worn previously.  Bring snacks and drinks you have tried on other rides.  Do not try any free drinks or snacks along the way if you have never had them before.  The goal is to keep your body happy so you can finish by not surprising it with anything it will find offensive.

7.  Wear sunscreen and sunglasses.  Sunscreen protects your skin from harmful UV rays even when it is cloudy (you will still have a sexy cyclist tan as the sunscreen wears off with your sweat). Sunglasses will prevent bugs from flying in your eyes on the downhill bits.

Still craving more info? Check out the Global Cycling Network's video with more tips for Ride London.  Or leave a comment below with your tips for sportive success.

Also, if this is your first mass participation event, watch this on how to ride in large groups and other tips.

Finally, I am competing in several events this year as part of Rod's Racing.  Funds raised cover the adoption fees for orphans with Down Syndrome.  Your donation would be greatly appreciated.