Proj London Health

Just PM'd you on the link. A group member call John brought this ride to my attention - its great, lots of hills - and then I adapted the 2nd half and became really challenging: Farthing Downs via Croydon & Coulsdon, to A25, then a left to Godstone for tea & cake. The B roads to take you upto the Biggin Hill-ish area (this is a climb and a half), then take a left and head back towards Hayes (close to Bromley), then Elmers End and up Anerley Hill to Crystal Palace parade. Hope this helps - its a great ride! ** NOTE / Warning ** Once you have climbed Farthing Downs you are now in a haven - very high up. If you choose to continue this beautiful ride up to the A25 and cross over the road to continue heading south, beware of a hill about 1-Km away. You climb a gentle hill for the said 1-Km or so, then you start heading down hill which feels great. Its an S-shaped downward hill, first to the right and then a moderate hairpin to the left - If you are not prepare, your speed will be c.25MPH and caught on another right hand bend which generally causes you to curve on the wrong side of the road. Now the road straightens and you could be upto 35-MPH or faster and decending like 'Eddie Eagle'. You will pass over the M25 and feel great! Keep your fingers on the brakes and feather them incase you need to stop. Wash the rims the day before to remove a build up of rubber and use sandpaper between the rims and the brake pads to key the pads (making them rough) as after weeks they become smooth. Obviously, the rough side of the sandpaper on the pads and not the rims. McCabe

Hi Caro, The Tuesday sessions are seasonal, from Spring to Autumn due to the light s its at 7-30pm. The Saturday sessions are FREE and every week. McCabe

Personal Training on Sundays at the moment - have a look at my older thread on ED cycling. We had a large bunch of people on it and had over 3,000 hits or so, you could alternate between short rides and longer rides. My hat is still 'off' to you for doing the Westerham Hills! McCabe

Me again! Purchase a large float that the 'full-on' swimmers use. Hands at the front so the elbows are supported on the float too, this keeps the upper extremities (body) prone in the water while the legs do the kicking. I use to teach across London and found two key 'starting points': either find a pool that is warm, Crystal Palace use to have a pool downstairs, and I think Beckenham's smaller pool is warm too; or Imperial College - London had a salt chlorinated pool which helped to make you float too so you are prone in the water. ** Tips ** 1. Again, goggles are great as it encourages children to look into the water without stinging their eyes. This is a long-haul project so making the introduction fun enables you to build upon it. 2. I use to do this trick with children and adults which was fun and educational for them too. a) If you are able to swim a width with the float, then great! b) Now, divide the width with two objects or markers on the side. c) Start! Kick as hard as they can with 'toes' pointed behind them ** this is really important ** d) Between the 1st and 2nd ojects / markers, the 'toes' must now point to the botton of the pool. When the toes are pointed down or towards the body by a few degrees, they are actually hooking the water - this will cause no movement forwards, and can result in the swimmer going backwards. The net result.... how important to have toes pointed baackwards and for the ankles to be flexible. ** Teaching Points ** 1. Hold both your arms out forwards, now pretend they are legs kicking slowly in the water with your wrists gently moving up/down similar to your ankles with your fingers representing your toes. That whipping action of the fingers/toes generates propulsion 2. Once the above is achieved, take a big breath and place your head into the water and slowly breathe out and then raise your head again. 3. Progession: Repeat point '2', but this time take your head from the water to the LHS and breathe in and reinsert into the water and breathe out slowly. Now repeat on the RHS. And then LHS, and then RHS, LHS and right hand side. Men typically are unilateral swimmers (breathing on either the RHS or LHS), women however are typiclly bi-lateral swimmers - they breath on the LHS, take 3-strokes and then on the RHS. Good Luck! McCabe - Project London Health advice and support is FREE!

Easy peasy! I taught children and my own daughters for many years. If very young then an all in one suit with floats. They enjoy the water and kick about, then on the next session take a float out (c.8 floats in the suit), this encourages extra kicking. As a 6-year old, encorage a pair of goggles to look under water while swimming in the shallows - a big breathe in, swim and then stop during exhaling, and then a new breath. McCabe

Hi BSL, I'm looking to expand the fitness teambuilding into those with partial or zero hearing - we meet on the Rye on Sat at 10am by the caf?. My basic skills of communication needs improving, so I'm looking for an individual or group of members to help me with this quest. Somewhat different to the average person on the street, I focus on high level without detail, other than the specific area of practice. "please, thanks, how are you, I'm good etc.." is good, but I have no idea of the following?: * Jog on the spot * Raise your right / left arm, leg * breathe in and out slowly Imagine you are doing dips on a bench, "feet shoulder width apart, lower your body slowly, then raise slowly". Imagine asking you to turn to the right or left, and so on. ** What do you get out of this? ** I have provided FREE fitness & team building to the London / ED community for 7-years, no grants or income. Wouldn't this be great to involve the deaf or partially deaf community into this and share sign language. I have a habit of getting the groups to count in German, French, Auzzie, English and Bulgarian to name a few, lets do some sign too!! McCabe

OK you East Dulwich dudies that want FREE fitness - we are less than 24Hrs away, this must be years 6 now or so?! Get your kit ready tonight so you slip into it in the morning - it really does work that way. I have some funny jokes between the fitness session and one that is demonstrably un-tellable, nope, I just can't tell it - but visually, it rocks! Sat, 10am, by the caf? on the Rye. Just bring change for a tea / coffee at the end, and a 1 Ltr bottle of water for arm, shoulder and back toning. McCabe

Wow! You are so under-selling yourself! They built Biggin Hill airport / WW2 due to the altitude, Westerham is a substantial drop which means the return has an awesome climb at just a few miles an hour. I have been running ED cycle groups from Goose Green on Sundays, one week parks and plaques, and the other for rides to greater distances like Brighton. 30-years ago as a triathlete, swimming 4-miles a day in the pool at Beckenham, then after work (I was a swimming teacher) 80-mile ride most days. Upper Norwood is just c.80m, Crystal Palace is c.110m and Biggin Hill is c.180m. Now the top of Westerhm Hill is c.240m - It was tough with my back wheel as it was disaligned and sprockets loose. The good news was I took my new road bike back to Covent Garden and they personally rebuilt the wheel and is perfect! I'm keeping an eye on this thread ;-: McCabe I'm currently running lots of fitness groups in parks, but.... you may be drawing me out of my shell. I no longer do the big speed, but I do enjoy my road bike to cover miles at ease on 120 psi tyres.

Aim to West Wickham, Biggin Hill and Down. Progress down to Westerham. Also, head to Mersham (past S' Coulsdon), then head up to Reigate Hill. Or, my fav triathlon route was..... head to Purley, and take the A22 and to the 5-ways roundabout before Caterham, then head to Godstone, Gatwick and back again. There are 101 rides I could suggest. Good luck!

Hi Corascott, Yes, its totally FREE, a 10am start meeting by the caf? on the Rye. I started the group in 2008 and has gone from strenght to strenght - where the team members participate in leading the group in each of the 8 to 10 300m sections of the routine. The team is made up of powerwalkers, joggers and the faster ones too. Between each of the 300m sections, the team stop for stretching, toning and many other things too. Just bring along a 1Ltr bottle of water for arm, shoulder and back toning and rehyudration - and also some change for a tea / coffe at the end. I've just started managing two of my wifes groups in Dulwich park (?5 pay as you go), on Tue 7-30pm and Sat at 9-30am, so I should be able to make the tail end of the Sat Rye session. Best! McCabe

Hi there, I've switched this over to Dulwich Park and can be seen under 'McC-Fitness'. Tonight is the first evening we are meeting and excellent value at ?5. If you head upto the Plough, then down to the Court Lane entrance - once in the park, take a right-ish for 300m down to the barrier for 7-30pm. I'll raise the McC-Fitness fitness program this afternoon. Best! McCabe ps. I now have two groups on Saturday mornings, one is the regular FREE session at 10am on the Rye,and I will be taking the McC-Fitness session in Dulwich Park at 9-30am at the same meeting point, again excellent value at only ?5.

The weather is looking good for the morning! McCabe

It was great to be back in the park this morning - the Sun fell upon us at exactly 10am. McCabe

My leg muscles are basically back to normal now, cycling the Crystal Palace hills everyday now. Catch you all in the morning, rain or shine :-) McCabe

Trainers by the door for a fresh 10am start, on the Rye, by the caf?. I'm back in a couple of weeks - your legs will be firm, toned and really challenged - no other way better than that :-) McCabe

Think, .... a cold winters day with ice on the pavement. Now,..... sunny, mild and dry-ish Review: 'Got hammered on Friday - veg'd in bed on Saturday, and Sunday (can you put a comma before 'and'?), then back to work on Monday with a wasted weekend. No more points to make - Sat, 10am by the Rye Caf?. Its low impact cardio exercise, Its totally FREE, its FUN and I don't have any grumpy people in the group. McCabe

May be a quite session today, not the usual 25 ~ 30. Fitness Julia & I are having a morning off together :-) Happy Easter to all! McCabe xx

Good session today! Put your feet up and watch the London Marathon in the morning. I'll be at the 7.5 mile mark on the LHS by Deptford Fire Station and at the 12-mile point on the LHS - Jamacia Road just before the right turn onto Tower Bridge. Having done 1/2 marathons each Saturday morning on the Rye, these guys have my biggest respect! McCabe

Hello to all, Fill your 1 Ltr bottles up and place with your trainers by the door. Have a super workout in the morning! McCabe

Guys, Its the Friday Rah Rah for the 10am start in the morning. Hey, Fitness Julia raised ?4,500 from the auction last week - such a fantastic result! My tyres are pumped up the for cycle over, so see you then! McCabe: 'Low Impact Cardio' fitness

Salut, hola, Wie Ghets and hello to all! Don't forget to bring your 1Ltr bottle of water with you in the morning for arm, shoulder and bak toning - and if the sun is still up, then for refreshments too. I think I have the balance spot-on with the powerwalkers and joggers - infact now we are coming into Spring I may just make it a wee bit more competitive for those that have amble of energy and wish to generate extra latic acid :-) Catch you for 10am by the caf? on the Rye in the morning (Sat). Best! McCabe Oh yes, we need to fix a date for the midweek evening sessions once the clocks spring forwards. Again, completely FREE!

More joining by the week! Its FREE, its Easy Going, and its FUN! No membership, weekly or monthly fees. Come along with a 1Ltr bottle of water for arm, shoulder, and back toning. We work in sections of just 300m's and stop for toning, stetching and other funky things. We have powerwalkers, joggers and faster ones - but we work as a team. We have pre natal, post natal, health challenges, and a bundle of others who want to get fitter and have a social time. Its not a military or boot camp, and its completely unfunded. As a 'McCabe', I've enjoyed being a super triathlete and swimmer, I'm purely putting things back into the community. We are c.100 strong on the Rye team - 25 ave turn out. You can be 16, 36, 66 etc, and if you have a none English background, we will use your language to count our dips, squats etc..... Are you super fit, or with MS, diabetes, or a nagging joint? I lead the power walkers and therefore you will be in safe hands. Saturdays, 10am, by the caf? - and finish off on warm days with Chi Gung (Tai Chi). Health Form: Pop onto www.AHM-Go.com and copy the health form and email back to [email protected] :-) McCabe

I hear we are heading into a heat-wave shortly, as in a week or so - Yay! We can get back to Tai Chi (Chi Gung) at the end of the sessions, and also.... me thinks getting a bit of yoga in too :-) So team building, low impact cardio, and.... fun.... all for FREE! Is it permissible to use a capital letter after a hyphen? - well I've done it anyway. McCabe

Hello all, This week has flown by....... Trainers by the front door and a 1Ltr of water. A tip from Martina, if its a cold morning, fill the bottle up with warm water to keep you hand/s warm. Catch you for 10am by the caf? McCabe

Its the Friday Rah Rah time! Weather is looking good for the morning. Catch you for 10am, by the caf? with a 1Ltr bottle of water for arm, shoulder and back toning. McCabe