Well, some see it as an ideal way to lose weight (yes, it does burn lots of calories and is much easier on the knees than running!) <\/font><\/span><\/p>\n\n <\/p>\n\n SOME OF THE NITE RIDERS ON A SOCIAL TO WANI BANI KHARUS<\/strong><\/p>\n\n <\/p>\n\n Others enjoy <\/span>the social side of the sport with weekly group rides taking in a scenic route, covering a fair distance, with the odd hill climb thrown in for good measure and, of course, coffee and cake stops – what’s not to like?!<\/font><\/span><\/p>\n\n <\/p>\n\n In Muscat there are two such cycling groups, both operating via Whatsapp, <\/span>that cater for cyclists of different levels. <\/span>Let’s Ride Muscat*<\/b> are a pretty serious bunch of riders who cycle at a blistering pace - <\/span>not recommended for beginners! The Nite Riders*<\/b> are a more social group and rides are varied to cater for most abilities. <\/font><\/span><\/p>\n\n <\/p>\n\n I do love the social aspect of cycling but I also wanted to see just how far I could push myself personally in this new found sport of mine. So, about four months ago, once I realised I was quite a strong cyclist, I sat down with my cycling coach, Robert, and had a really good chat about the type of cycling that I wanted to focus on. He asked me whether I was more interested in time trial type racing, (against the clock), road racing or hill climbing. I decided on hill climbing. I’m small and muscular and fairly lightweight so I have a <\/span>physique that suits the hills. If I could find a road race that incorporated hills I could do quite well!<\/font><\/span><\/p>\n\n <\/p>\n\n And with that I was presented with “The Training Plan – Phase One” (TP#1<\/b>) Now, up to this point I had always felt a bit smug about my cycling…I managed to clock up a fair amount of kilometres weekly, but TP#1<\/b> blew all that out the window. <\/font><\/span><\/p>\n\n <\/p>\n\n Instead of a four day cycling week I was up to six. Focus was on interval training and more interval training. So rather than going for quantity kilometres I was to aim for quality – shorter rides but way more intense. <\/font><\/span><\/p>\n\n <\/p>\n\n BUSY WEEK DURING TP#1<\/strong><\/p>\n\n <\/p>\n\n It’s a brutal introduction into the world of an athlete. Trying to persuade your body to get down to work when it just wants to rest is a proper skill! It’s a weird feeling being permanently fatigued - <\/span>and this is only TP#1!<\/b><\/font><\/span><\/p>\n\n <\/p>\n\n I was told to keep to the plan, and the results would come. Let me tell you they take their time to show! So much hard work week in week out with only minor gains and slightly faster times. I almost fell off the wagon a couple of times but was repeatedly told to trust in the training plan….trust in the training plan…!<\/font><\/span><\/p>\n\n <\/p>\n\n About four months into the training plan I went out on a ride alone, and decided to climb The Amerat hill at the start of the ride. The Amerat is the ‘go to training hill’ for cyclists in Muscat. At just over 3.2 km with an average gradient of 10%, it’s a brutal intense climb but a great benchmark for measuring your fitness level. <\/span>Something must have just clicked, as I knocked the gears up and powered up that hill in 19mins and 20 secs. I knocked 55 seconds off my last PB and am a whole 5mins and 15 secs faster than this time last year. This wasn’t a one off. This was the result of four months of hard training. <\/font><\/span><\/p>\n\n As soon as the euphoria had worn off, coach Robert told me to aim for the sub 19 minute Amerat by New Year. And so I’m guessing TP#2 <\/b>will be <\/font><\/span>presented to me shortly and I will groan at the thought of the effort of what is involved. But there’s something really special about achieving goals you never thought you would. Even if that means being permanently starving and shuffling around like old lady because your body is so tired!!<\/font><\/span><\/p>\n\n <\/p>\n\n Talking of road racing here’s a photo of the podium for the first race of the season on the 12th of October - a flat 64km around the Airport Loop In <\/span>Muscat. I came second, and was happy with that as the lady who came first, Robynn, is a very powerful cyclist! We all won money! Happy days!!<\/font><\/span><\/p>\n\n <\/p>\n\n Speak soon x <\/font><\/span><\/p>\n\n <\/p>\n\n * If you'd like to join either cycling group, email me via web page! <\/strong><\/span><\/p>\n\n <\/i><\/p>","image":"https:\/\/mm.aiircdn.com\/165\/5bdfd8765aca7.jpg","author":{"name":"Kathy Douglas"},"_mobile_inapp_url":"https:\/\/www.hifmradio.com\/_app_pages\/stations\/3336\/blogs\/posts\/45004"},{"id":"165-999734-5b9ddc0e4abe3","url":"https:\/\/www.hifmradio.com\/onair\/blogs\/radio-girl-on-a-road-bike\/post\/it-pays-to-prep\/","title":"The Arqi Loop Ride","date_published":"2018-09-16T04:29:00+00:00","summary":"With a 160km ride during the heat of August, it really does pay to prep! ","content_html":" The other weekend I rode my longest ever bike ride – The Arqi loop which is a massive 160km all in. I was super nervous about this ride – 160km is a serious distance and coupled with the heat factor I knew I would need to properly prepare. <\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n\n When you are cycling, your body is a furnace for carbohydrates, burning through them from start to finish - and afterwards. Most people have enough carbs stored in their muscles to ride for around 90 minutes before they start to run out, and this results in lethargy and reduced performance if you don’t keep topping up! <\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n\n I knew this ride would ake a minimum of 5 and a half hours, so I would need plenty of extra fuel! I made some little peanut butter and jam sandwich squares made from Arabic bread and wrapped them individually in tin foil – not bulky and easy to pull out the back jersey pocket and unwrap on the move. I also had a couple of energy gels which are a great way of getting the energy in quickly – plus they come in easy to carry pouches, and most are consumed by simply ripping off the top, and squeezing the gel into your mouth – easy peasy on a bike. <\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n\n On every long ride, regular water stops are essential, so care must be taken to check the route in advance for gas stations, small coffee shops, or any place with an outside drinking water tap. Seriously, you don’t want to run out of water on a long ride – dehydration is a dangerous business!! <\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n\n The route itself isn’t too difficult with just 800mof climbing in total and most of it through rolling rugged landscape with some breath taking views. It has to be said, when you’re pedalling along an open road off the beaten track, it’s a whole body experience which allows you to not only see but feel<\/i> the landscape. You are able to appreciate so much more than if you were just driving your car looking out the windows. It can be quite humbling!!<\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n\n The Arqi Loop ride took 5hrs 51 minutes in total and it’s safe to say that the last 30km from Amerat town back to Costa in Shatti in 42 degree heat at mid-day was pretty challenging!<\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n\n Overall though, what a great experience!! <\/span><\/span><\/span><\/span><\/span><\/span><\/p>","image":"https:\/\/mm.aiircdn.com\/165\/5b9de634d9cc4.jpeg","author":{"name":"Kathy Douglas"},"_mobile_inapp_url":"https:\/\/www.hifmradio.com\/_app_pages\/stations\/3336\/blogs\/posts\/45003"},{"id":"165-999734-5b4e0adec7d18","url":"https:\/\/www.hifmradio.com\/onair\/blogs\/radio-girl-on-a-road-bike\/post\/from-hill-to-mountain\/","title":"From Small Hills to Big Mountain","date_published":"2018-07-17T15:27:00+00:00","summary":"The Toughest Ride Of My Life!!!","content_html":" “It is not the mountain we conquer, but ourselves”. <\/span><\/span><\/strong><\/span><\/p>\n\n This is an Edmund Hillary quote I found on the internet. Edmund wasn’t a cyclist, but a famous explorer and one of the first climbers confirmed to have reached the summit of Mount Everest. No I didn’t climb Mount Everest, but last weekend I went with a group of cyclists to Jebel Akhdar and experienced the toughest ride of my life. It’s Edmund’s quote that sums up that ride perfectly.<\/span><\/span><\/span><\/p>\n\n We planned to ride from the big viewpoint car park near to the town of Saiq, up past the Alila Hotel to Al Roos and double back from there. 75km with 2000m of climbing, at altitude. When I looked at the route on Strava I knew this was going to be a challenge but I had no idea just how difficult it would be. I mean how can you know about something you’ve never experienced? Yes, I’ve climbed a bit in and around Muscat, but NOTHING had prepared me for the extreme terrain, the near impossible gradients, the endless uphill followed by the ‘over all too soon’ downhill. Some parts were so steep it was hard to keep traction on the front wheel and I ended up zig zagging across the road just to keep moving and stop myself from falling off! This photo is perfect. It shows me with Szczepan the former pro-cyclist on one of the climbs. He looks happy and relaxed. My face says it all. Gruelling!!<\/span><\/span><\/span><\/p>\n\n The halfway point at Al Roos gave us all a breather and the chance to fuel up, take some photos and mentally prepare for the return which was just exactly the same in reverse - not enough descents to justify the climbing! <\/span><\/span><\/span><\/p>\n\n Around 12k towards the end of the ride I made a big mistake. I didn’t stop with the others to top up on water, thinking I had enough to get me back to the car park, not realising I actually had none. The boys overtook me in the push to finish and I found myself alone, dehydrated, and panicking as I looked at the long steep climb looming ahead of me. I had been riding for over four hours and I’d had enough. Then I couldn’t help myself and I just started to sob. Proper dry sobbing with ragged breaths, whilst pedalling up a hill with a gradient of 10%, at an altitude of 2km, is not recommended…but I couldn’t stop. I couldn’t stop sobbing but more importantly I couldn’t stop pedalling. I had to keep going! <\/span><\/span><\/span><\/p>\n\n Then, with around 5km to go, Robert, who had finished the ride already, cycled back to find me. I remember getting off the bike, shouting at him and sobbing about being left behind and generally being hugely dramatic about the whole thing. The poor man just spoke to me very calmly and told me to drink what little water he had and to stop being hysterical, get back on my bike and finish the ride. And so that’s what I did. <\/span><\/span><\/span><\/p>\n\n I finished. <\/span><\/span><\/span><\/p>\n\n I FINISHED!<\/span><\/span><\/span><\/p>\n\n I didn’t conquer Jebel Akhdar that day, I conquered myself.<\/span><\/span><\/span><\/p>\n\n xx<\/span><\/span><\/span><\/p>\n\n <\/p>\n\n <\/p>\n\n <\/p>\n\n <\/p>\n\n <\/p>\n\n <\/p>","image":"https:\/\/mm.aiircdn.com\/165\/5b4e16c892614.jpg","author":{"name":"Kathy Douglas"},"_mobile_inapp_url":"https:\/\/www.hifmradio.com\/_app_pages\/stations\/3336\/blogs\/posts\/45002"},{"id":"165-999734-5b2b3b4616c39","url":"https:\/\/www.hifmradio.com\/onair\/blogs\/radio-girl-on-a-road-bike\/post\/its-hot-hot-hot\/","title":"It's Hot, Hot Hot!!!","date_published":"2018-06-21T05:44:00+00:00","summary":"There's a pretty simple solution to beating the heat if you still want to train...","content_html":" Temperatures have soared in the last six weeks, but that doesn't mean you can't ride! <\/p>\n\n Your rear tyre sits on a roller which has a resistance unit attached. The unit uses air, fluid or magnetic force to provide different levels of resistance. Perfect! <\/p>\n\n Many cyclists use state of the art apps to assist in their training, apps which are essentially computer games - so you link up your turbo trainer to your computer or iPad and you can ride with other cyclists in a virtual environment.<\/p>\n\n My set up is pretty basic but I'm happy with it and use training videos from YouTube - there are so many to choose from. <\/p>\n\n <\/p>\n\n If, however, you are super keen or slightly mad, there's no reason why you can't continue to cycle in the heat.<\/p>\n\n You MUST stay hydrated and always plan water stops so you never run out of water. Its way better to ride early morning before the heat from the sun really kicks in, and if you are planning to climb any nasty hills, get them out the way as early in the ride as possible!<\/p>\n\n The good thing about cycling in the heat as opposed to running, lets say, is as long as you're on the move you have the wind resistance to cool you down. Its when you have to stop that you start pouring with sweat!<\/p>\n\n <\/p>\n\n Finally, here's a photo from a hot hot hot Friday morning ride a couple of weeks ago. Scott got a puncture ... which ended up being a four man job to repair! Haha!!! Love it!!! ... until I get one - I hope I have a puncture support group around me as well!! <\/p>\n\n xx<\/p>\n\n <\/p>\n\n <\/p>","image":"https:\/\/mm.aiircdn.com\/165\/5b2b35a0e5db4.jpg","author":{"name":"Kathy Douglas"},"_mobile_inapp_url":"https:\/\/www.hifmradio.com\/_app_pages\/stations\/3336\/blogs\/posts\/45001"},{"id":"165-999734-5af3e3c0d4c5f","url":"https:\/\/www.hifmradio.com\/onair\/blogs\/radio-girl-on-a-road-bike\/post\/look-no-hands\/","title":"Look! No Hand(s)!!","date_published":"2018-05-10T06:16:00+00:00","summary":"Road cycling requires good balance - and this is a skill which can't be learned overnight! ","content_html":" Road cycling requires a lot of balance and that is a skill that you just can't learn overnight. It took me a couple of months just to be able to grab my water bottle from its cage and take a drink when I was pedaling!<\/span><\/span><\/p>\n\n I'm very proud of this little video, taken on a Friday Club ride recently to Falaj Al Sham. Proud because until now, I've not been able to pedal and steer using one hand, reach into my back pocket, get my phone, and start a video and talk at the same time....well without falling off, that is!<\/span><\/span><\/p>\n\n \n![\"\"](\"https:\/\/mm.aiircdn.com\/165\/5bdffeefc3a60.jpg\")
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The ride started in Shatti, and took us down through Amerat, onto the highway towards Quriyat before turning off at Massarah, and riding a loop down past Wadi Serin, and through the village of Arqi before re-joining the main road at Sawaqim and heading back. <\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n\n![\"\"](\"https:\/\/mm.aiircdn.com\/165\/5b4e1de6c1aee.jpg\")
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If you can't bear the thought of 40 degree road cycling, is easy to set up a turbo trainer, which enables you to ride your bike, stationary, and indoors in the cool AC.<\/p>\n\n![\"\"](\"https:\/\/mm.aiircdn.com\/165\/5b2b34dde38af.jpg\")
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