Club Run to The Kings Head at Blakeney – 30 March 2016 Leader Kevin Hornshaw

                 Club Run to The Kings Head at Blakeney – 30 March 2016 Leader Kevin Hornshaw

A good turnout of nine riders met with Kevin at Pretty Corner for his annual “over the hills and far away” run to The Kings Head at Blakeney. The nine included new potential member Paul who we welcomed to the pack.

Leaving Pretty Corner we rode down towards Itteringham turning left at the bottom of the hill to ride to Gresham. Here, unfortunately, one rider punctured. No problem with that, a nice quite lane to mend the offending tyre. However, no sooner had we started than cars and farm equipment of all sorts and sizes came trundling along the lane sending club members into the hedges for safety. This even included a lady enquiring about joining the club and riding tandem…..

Once the puncture had been fixed we were on our way going via Gresham-Hanworth-Lt Barningham-Edgefield-Hunworth-Thornage-Letheringsett- which included some fords and a collection of hills which were not for the faint hearted.

We finally arrived at the The Kings Head in Blakeney where we met Malcolm sitting outside enjoying the warm spring day.

Excellent food and good service are the pubs hall mark. Soon however we were back on our bikes riding home via Glandford-Letheringsett-Hunworth-Stody-Edgefield-Baconsthorpe and then home. 

1 1/2 punctures, many fords and some of the best hills in Norfolk.

Interesting to note that this was the second “Kings” pub we had visited in the course of the week.

PC to PC 43 miles. 

Weather: Glorious Spring

Many thanks Kevin  

Roll of Honour

Kevin,Robert,Phil,Dave and Son,Paul,Malcolm,Alan,John S, Andrew, Geoff



Club Run to The Kings Head at Hethersett – 26 March 2016

                 Club Run to The Kings Head at Hethersett – 26 March 2016

With the weather forecast showing high winds all day from the south it was encouraging to find that six club members were ready for the journey down to The King’s Head at Hethersett. Among the valiant six was a welcome return of Tom G from Leeds University. Our first stop was down to Corpusty where we briefly met Phil out on a training ride. No takers at Corpusty however so we snaked round to Cawston where we were joined by Trevor.

Now seven, we tackled both the head wind and a collection of hills as we rode to Swannington, Attlebridge, Ringland, Marlingford Mill, Great Melton and finally to the King’s Head at Hethersett.

It was more than two years since we had visited this establishment, that time it was in glorious summer.

After much needed refreshments it was soon time to get back on our bikes for the return ride home. This time however, spirits were high as the wind that had been our master on the outward journey now became our servant as we travelled home via High Green, Wramplingham, Barford, Colton, Slade Hills, Weston Longville, Lenwade, Little Witchingham, The Grove, Oulton Street, Itteringham. On route we stopped and briefly looked at the residency of Bill Bryson who had been the subject of lunch time discussion.


Excellent days club run – character building to say the least !


PC to PC 61 miles.

Individual mileages 60 to 74.


Roll of Honour

Brian, Dave, Geoff, Scott, Tom, Trevor, Harvey.       + Phil joined us for a while on his training ride.


And no punctures


Club Ride to Erpingham Arms – 23 March 2016 Leader: Geoff Poulter

                 Club Ride to Erpingham Arms – 23 March 2016 Leader: Geoff Poulter

Eight club members came out for the club’s ride to the new venue of The Erpingham Arms. The club run was to be long going out and short coming back.We rode down to Itteringham and then up the hill to the cross roads where we turned right and then soon again, left, to follow some very back lane roads which eventually came out at the back entrance to Heydon park. Here, we had a quick tour of the magnificent grounds of the park before we came out in Heydon Village.

From here we rode over to Cawston and then round the back to Marsham and then onto Tuttington,Banningham and finally, Erpingham and the pub having ridden just under 30 miles.

At the pub we were greeted by Chairman Chris.

The food here was excellent with the exception of a new item on the menu – breadless soup. The general consensus was however that this venue was very worthy of being added to our list of establishments.Leaving the pub, the westerly wind had increased in strength and it was now heads down for the final ten miles of the ride.

A good days riding – dry roads – little traffic and light winds for most of the day.

Thank you to all who came out.

Conditions: Dry roads. Cool – no punctures.Distance: 40 miles

Roll of Honour:

Trevor, Phil, Kevin, Andrew, Alan, John S, Dave, Chris K, Geoff


Club Ride to Pensthorpe Wild Life Park – 19 March 2016 Leader: Geoff Poulter

                   Club Ride to Pensthorpe Wild Life Park – 19 March 2016  – Leader Geoff Poulter

A cold day mixed with sporadic rain greeted the three riders at Pretty Corner for the days ride down to Pensthorpe. With a new pick up at Corpusty we rode straight down to the Little Barningham cross roads where we turned right to ride to Corpusty Village Green. The experimental pick up point certainly worked for waiting for us was a further two club members.

Onwards through Corpusty we went to pick up the Briston road to Cramer Beck and then along the road to Hindolveston and Fulmodeston. Here, it was decided to introduce a loop by going down to Great Ryburgh. The inviting downhill stretch to Great Ryburgh however, proved too much of a temptation for a couple of the riders as they powered downhill at warp speed. This missed the right hand turn and we ended up having a Tour of Fakenham before eventually arriving at the café having now done some thirty miles.

At the café we were pleased to meet up with Scott who had ridden out directly from work.

After lunch it was back on the bikes and a revisit to Fakenham before going off the traditional way home via Hindringham, Sharrington, Stody to Edgefield and home. The homeward ride was considerable harder than the outward ride as we were now riding headlong into an uncompromising cold head wind.

In all, a very good days cycling, spirits not at all dampened at all by light rain or cold winds.

Many thanks for all that came out and we look forward to your company again.

Conditions: Dry roads. Cold, some sunshine but not enough and a little rain.


Distance: 55 miles for some – more for others

Roll of Honour:

Trevor, Ben, Malcolm, Barry, Scott, Geoff


Club Ride to The Olive Branch, Tunstead. 16 March 2016. Leader: Alan Fisher

8 Wheelers met Alan at PC for his ride to Tunstead.  Conditions were dry with a cold, easterly wind which we were confident would be on our backs for the return trip – hmm.

Off we set towards Itteringham but with a strange loop taking in Little Barningham – a sign of things to come?  With the sun now on our backs, it was Cawston and Brandiston before turning east for Hevingham, Stratton, Strawless.  Coltishall was the next town before we turned for Tunstead through St. James.

The Olive Branch is a great venue for us and it didn’t disappoint.  David and Geoff were there to meet us and we all dined well.

There was a puncture as we left but, being a cycling venue, The Olive Branch has a track pump which was really helpful.

Off we set towards Scottow but, again, there was an unusual loop.  And so the non-traditional approach continued as we went through Swanton Abbott and skirted Banningham, Erpingham and Aldoborough.  Alan had put in some work and crafted a route to take in lots of new lanes – excellent!

Contrary to expectation, the wind was not co-operating for the trip home as it had turned to the north, but the sun was still with us.

A super ride, longish and cold but with the sun to warm us.  Many thanks Alan.

10 out.  49 miles PC to PC.  1 puncture.


Body Weight v Speed

If you want to go faster you need to go lighter! This is a generalisation but in the vast majority of cases it is true.  Triathlon is a race of three parts, on both the bike and run lowering your weight will make significant improvements to your race times.

If you cast your mind back to your science lessons, the greater the mass (weight) the greater the force required to accelerate (move) it.  Sorry if you have just eaten that big bar of chocolate but it’s as simple as that.  This is why you spent a fortune on that lightweight bike frame, or covet those latest carbon bits and pieces.

Before you consider reducing your body weight you must ask yourself ‘Can I afford to lose any weight?’  You may already be at your correct weight however for the average athlete its unlikely.  Getting lighter is not a simple task as you must ensure you maintain your health and power to gain the benefits of any weight lost.  The scales may give you a clue to the weight you can lose but beware, a big muscular frame is heavy and powerful but for the same height may weigh the same as a slender body carrying unnecessary fat.  A more reliable indicator is your percentage body fat.  There are various tests available to measure fat percentage, you can use calipers or electronic resistance which will give a fairly reliable indication until you get to the lowest end of the scale.  Most of us can work it out with a long look in the mirror and an honest assessment from a partner, friend or coach.

I cannot stress enough in a weight loss programme you must maintain your power and health.  This means the loss must be gradual and not at the expense of proper hydration, nutrition, vitamins and minerals.

You will be aware that as you exercise or live your daily life you burn ‘fuel’.  This can come direct from your digestion or be supplied from stores within your body.  You are a clever beast so if you take in more ‘fuel’ than you need you store it in your body for use later when ‘fuel’ is more scarce.  Once your blood, liver and muscles are full of fuel you will store it wherever you can, generally around your internal organs or under your skin around the skeleton, this is what we know as fat.  The fat has its own weight but requires water for storage adding more to your body weight.

Generally we want to keep our muscle and our skeleton is pretty useful so it’s the excess fat we can afford to lose.  Reduce the excess fat along with the water it is stored in and your weight will reduce without loss of power or damage to your health.  Less weight, same power so you move faster.

So how do we shed this excess fat while maintaining a healthy body?  Quite simply we need to show our body food is a little scarce at the moment to make it draw nourishment from the fat it so carefully stored.  Your body will be quite happy doing this until you reach the lowest fat percentages when your body will take drastic and performance damaging steps to protect itself.  Weight management at these lowest fat percentages is risky and difficult, far beyond the scope of this piece.

If you can afford to lose some fat from around your body you have two choices, the first is to increase the energy requirement by exercising more or the alternative maintaining your activity level and reducing the ‘fuel’ you take in.  As triathletes are generally quite active and time constrained the more activity option is difficult without risk of injury, unemployment or divorce.  This leaves the option of reducing the ‘fuel’ intake in such a way you can maintain your health and activity while increasing the fat you burn.

Please ignore all the ‘get thin quick’ fad diets and pills, they may work in the short term but much of the weight loss is from dehydration, you feel awful and will be unable to maintain your active lifestyle.  As a result you will soon give it up and as you re-hydrate the weight comes back.  Genuine weight loss is as slow a process as it was to put the weight on originally.  Bear in mind there is enough energy in 200g of fat for an average person to run a marathon.

First assess your diet, keep a log of what you eat over seven days.  This alone will make you think about what you eat and just writing it down will reduce your intake.  You won’t want to write down ‘six biscuits in a boring meeting’ or ‘half a pack of Dorritos watching tv’.  You must include all your drinks other than plain water.  Consumption of sweet and alcoholic drinks is often the cause of excess ‘fuel’ being taken in.  It’s easily absorbed by the body and readily converts to fat if not required for energy.  So where do you think that evening pint or half bottle of wine ends up?

Once you have your diet log, sit down with your partner, friend or coach and take an honest look at what you really need.  How much of your food is poor quality sweets, fatty food or sweet/alcoholic drinks?  How much has proper food value, proteins, carbohydrates, vitamins and minerals?  Generally the answer is obvious and it’s easy to see what you can cut down on or stop taking in completely.  Often you can cut down so much junk food and drink that you need to add more quality food to supply the energy you need to live a healthy life.  Remember you are looking for a very gradual reduction.

So if a little is good why can’t you just cut down dramatically or stop eating all together?  Unfortunately your body is too clever for that, cut down too much and your body will think food is very scarce indeed and assume you may have to survive some time without it.  Your body will reduce your energy levels to prevent you burning what you have too quickly, of course you will have to reduce your training as a result.  As your body works less it will not need to be as strong, it will sacrifice muscle before it uses the fat stores.  This is a good strategy to keep you alive for a long time without food but is very unpleasant and works against what you are trying to achieve.  This way you will lose little fat, feel awful and lose strength.  Any weight loss will be balanced by a loss of power so no increase in performance.

The secret is to reduce the intake gradually so you do not trigger your body’s survival mechanism, but by enough to cause it to dip into its fat reserves to fuel your activity.  After a few months you will find your weight is significantly lower, your power will not have been affected and you have the performance advantage we all strive for.  It’s not a quick fix but the effort is worthwhile.

Mark Harman

Club Ride to All Things Nice, Cawston, 2 March 2016. Leader: John Sharples.

There was some discussion about weather prior to the ride with snow in some forecasts.  It looked iffy but 3 Wheelers met at PC.  John S had decided on a short run to give a fighting chance of getting back before the weather turned sour.  So it was Baconsthorpe, Edgefield and Wood Dalling before arriving in Cawston just on noon.  We enjoyed sunny skies and dryish roads.

John D joined us at the cafe where we dined well.  There was a quick look at the weather radar before leaving.  The previous forecasts had been variable and so uncertainly was a feature.  The radar look ahead showed we should stay dry – but this also proved to be a bit out.

The run back to PC was direct and we watched menacing clouds slip to the south west of us.  We encountered light rain about 15 minutes out from home.  This turned to wet rain, sleet and then snow as we got back to PC.  Near perfect planning!  Kevin noted that, given the timing, the snow actually added to the ride – he was right.

Run one (Always Go) rules!

Thanks to Kevin, Alan and John D for turning out.

4 out.  30 miles PC to PC.  No punctures.  Some snow.

2 March