Preparation time: Five minutes
Total Riding time: 60 mins
Serves 1
You’ll need
1 Turbo Trainer
1 Pair of cycling shorts
1 MP3 Player with motivating tunes
1 Large Fan
1 Manky Old Towel
A pair of good legs
A brain that can block out boredom and nullify pain
A Laptop (optional) playing a film - Shaw Shank Redemption works well
One bike locked on to the trainer of course!
1. Warm your legs by riding low gearing for three mins (53/21)
2. Switch to a 53/19 for two mins
3. Change to 53/17 after five minutes
4. Maintain a cadence of roughly 90rpms
5. Its perhaps best to pick up your MP3Player if it slips to the floor after 10 minutes (I chose not to, very unwise!)
6. Stay focused, this is a sweet spot ride
7. Change up to 53/15 every 15 minutes (hold for five mins or till burning in your quads becomes intolerable), initially via an out the saddle stomps
8. Don’t look at the stop watch until you feel at least 30 minutes has passed
9. If you made it to 40 mins – well done! Hang in there. If your lucky the resolve this requires won’t make you too nauseous
10. Try to amuse yourself by thinking of 10 things you can remember from the summer of 1975 (oldies only ;-))
11. With a minute to go congratulate yourself! – your breathing may be a little ragged by this point.
12. Wipe bike (if necessary) - go to fridge, food cupboard etc and eat absolutely anything that takes your fancy.
HERE'S THE 10 THINGS I REMEMBER FROM THE SUMMER OF 1975 !
1.Going around to my mate Paul Williams house and borrowing his Red Chopper every afternoon, once he’s mum had gone to work (He couldn’t ride it because he’d broken his ankle. I had to watch out for his big sister Beverley though coz she'd grass me up if she saw me trying to do Evel Knievil style stunts on it
2. Playing end to end football with Henry Riley (the most skillful kid in the flats). A one on one game where you stood at one end of the playground and try to score with long curling shots
3. Playing Run-Outs :a great team based game where 'hiders' go up against 'seekers'. One group go off and hid some place and then have to get back to the home (base) without being caught by the 'seekers' team.
4. Going Apple and Pear scrumping with the McKnight brothers. The coolest little Irish kids – we scaled walls, trees and garden fences all for pretty sour fruit
5. Captaining our flats team that thrashed the cocky Pendarin Flats 9-0. Ha! they had all the gear and no idea
6. Avoiding my Dad and his wrath at all costs. The old man was very angry back then – I’m not sure why
7. Going to Boys Brigade great fun apart from weird old Mr Wyman who insisted on holding my hand even when were not outside crossing the busy Seven Sisters road.
8. Eating sweets lots of sweets – curly wurly’s, aniseed balls and lucky sherbet dips, black jacks, rhubarb twists, gob stoppers and my favourite red liquorish.
9. Playing kiss chase at primary school especially if Michelle Alonis was playing (mmm!).
10. Waiting outside Tracy Hammonds House for my teenage mate Mark Davis (Mrs Hammond always gave me a big bottle of Tizer to drink while I waited) Mark always laughed when I asked why Mrs Hammond only ever answered the door in a pink towel)
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