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Image of Man Holding Safer Way Guide Book for Lands End to John O'Groats

Thank you for your purchase. Your transaction has been completed, and a receipt for your purchase will be emailed to you. You may log into your account at www.paypal.com/uk to view details of this transaction.

To download the Pdf book that accompanies the gpx route files please click on the pdf button below.  Once the file has downloaded you may need to open it from your download folder.  Don’t forget to save a copy to your computer or other device.

Button - PDF

To download the gpx route files please click on the Zip button below. This should download a zipped folder containing 18 gpx files.

Lands End to John O'Groats Cycle Guide - ZIP Button Image

For those that wish to ride from John O’Groats to Lands End, the gpx files are available in reverse. To download a zipped folder of the 18 files click on the JOGLE button below.

 Lands End to John O'Groats Cycle Guide - JOGLE Button Image

Please note you will probably get an error saying file not supported. This is becasue gpx files need to be opened in something that can read them, like a sat nav. If you want to look at them on a map I would suggest going to www.bikehike.co.uk. Click on ‘course creator’ then ‘load route’ then ‘choose file’. Browse for the gpx file you wish to view on you device then click ‘open’. Then click ‘upload route’.  The route should appear on the map.

You can amend the route in BikeHike but it is a bit tricky to get the hang of. I would suggest opening the routes in Google Maps (chapter two in the book) and amending there. There are instructions on how to create your amended routes as gpx files in the appendices.

Should you have any difficulty downloading your files or forget to save them please contact me at royston.wood@live.co.uk and I will send copies by email.

Please note you will require Adobe Reader to be able to access a PDF file.  Most computers will come with this program pre-loaded but if you do not have it click on the adobe image below and follow the on screen instructions to download it for free.  The download information is contained on a third party site and will open in a new window.  Once you have downloaded Adobe Reader return to this window to download the product if you have not already saved it to your device.

Adobe logo for lejog website

Thank you for your Custom

Image of Man Holding LEJOG Book - Google Route

Thank you for your payment. Your transaction has been completed, and a receipt for your purchase will be emailed to you. You may log into your account at www.paypal.com/uk to view details of this transaction.

Thank you for purchasing this product.  To download the product please click on the relevant link below.  Once the file has downloaded you may need to open it from your download folder.  Don’t forget to save a copy to your computer or other device.

Should you have any difficulty downloading your file or forget to save it please contact me at royston.wood@live.co.uk and I will send another copy by email.

Button - PDF

(Good for most devices and computers with Adobe reader – see below – or similar)

Button - Kindle

(.mobi for Kindle devices and Kindle apps)

Button - EPub

(Apple iPad/iBooks, Nook, Sony Reader, Kobo, and most e-reading apps including Stanza, Aldiko, others)

 

Please note you will require Adobe Reader to be able to access a PDF file.  Most computers will come with this program pre-loaded but if you do not have it click on the adobe image below and follow the on screen instructions to download it for free.  The download information is contained on a third party site and will open in a new window.  Once you have downloaded Adobe Reader return to this window to download the product if you have not already saved it to your device.

 

Adobe logo for lejog website

GPX Files – Side to Side

To download the gpx files for the route cycled in ‘Cycling from Side to Side…with a Troll’ please click on the Zip button below. This should download a zipped folder containing 10 gpx files.

Lands End to John O'Groats Cycle Guide - ZIP Button Image

Please note that the route is from Lowestoft to St David’s, returning as far as Swansea and goes to each of the B&Bs stayed at during the journey.

The GPX files are only readable by a navigation device, like a sat nav.  I understand they can be loaded onto smartphones with the right apps loaded.  This is becasue they are basically just lists of numbers and coordinates that will mean nothing without the device’s inbuilt programming.

If you want to be able to view the route on a map there are a number of websites that will enable you to upload your gpx files for this purpose.  I would suggest going to www.bikehike.co.uk .  Click on ‘course creator’ then ‘load route’ then ‘choose file’.  Browse for the first of the gpx files and click ‘open’.  Then click ‘upload route’.  The route should appear on the map.  There are good instructions on the bikehike website on how to amend and adapt the route if you wish to do so.

Alternatively, if you just want to view the route use the links to Google Maps contained in the book and replicated for easy click linkage below:

 

Day 1 – Lowestoft to Colchester

https://www.google.com/maps/d/edit?mid=z5WW9BzgUETE.kYLijK7sPzHk

 

Day 2a – Colchester to Greenwich

https://www.google.com/maps/d/edit?mid=z4ktojXUDKfA.kuojn04IhD7c

 

Day 2b – Greenwich to Oakley Hotel

https://www.google.com/maps/d/edit?mid=z4ktojXUDKfA.k-KqRRU5OhOw

 

Day 3a – Oakley Hotel to Hampton Court

https://www.google.com/maps/d/edit?mid=z4ktojXUDKfA.kyKWmmbd0cYw

 

Day 3b – Hampton Court to Newbury

https://www.google.com/maps/d/edit?mid=z4ktojXUDKfA.kTAOGbC-jw-c

 

Day 4a – Newbury to Bath

https://www.google.com/maps/d/edit?mid=z4ktojXUDKfA.knpdYNsnW5wY

 

Day 4b – Bath to Caerphilly

https://www.google.com/maps/d/edit?mid=z4ktojXUDKfA.kD8La1CosaoI

 

Day 5a – Caerphilly to Kenfig Hill

https://www.google.com/maps/d/edit?mid=z4ktojXUDKfA.kLjOLv1xaSR4

 

Day 5b – Kenfig Hill to Solva

https://www.google.com/maps/d/edit?mid=z4ktojXUDKfA.kLhL6KyeXONE

 

Day 6 – Solva to Swansea via St David’s

https://www.google.com/maps/d/edit?mid=z4ktojXUDKfA.kh3mt9oDtH44

 

Congratulations

Thank you for your payment. Your transaction has been completed, and a receipt for your purchase will be emailed to you. You may log into your account at www.paypal.com/uk to view details of this transaction.

Thank you for your multiple purchase. To download the products please click on the relevant links below. Once each file has downloaded you may need to open it from your download folder.  Don’t forget to save a copy to your computer or other device.

Should you have any difficulty downloading your files or forget to save them please contact me at royston.wood@live.co.uk and I will send copies by email.

If you bookmark this page you can return at any time to download fresh copies.  You can download as many different file types for different devices as you like.


Self Help Cycle Guide

LEJOG - Buy Self Help Guide image

Button - Kindle

(.mobi for Kindle devices and Kindle apps)

Button - EPub

(Apple iPad/iBooks, Nook, Sony Reader, Kobo, and most e-reading apps including Stanza, Aldiko, others)

Button - PDF

(good for reading on PC, or for home printing but see below)


Cycling the Google Route

Image of Man Holding LEJOG Book - Google Route
Button - Kindle

(.mobi for Kindle devices and Kindle apps)

Button - EPub

(Apple iPad/iBooks, Nook, Sony Reader, Kobo, and most e-reading apps including Stanza, Aldiko, others)

Button - PDF

(good for reading on PC or for home printing)


End to End Cycle Route – A Safer Way

 Image of Man Holding Safer Way Guide Book for Lands End to John O'Groats

Button - PDF

To download the gpx route files please click on the Zip button below. This should download a zipped folder containing 18 gpx files.

Lands End to John O'Groats Cycle Guide - ZIP Button Image

For those that wish to ride from John O’Groats to Lands End, the gpx files are available in reverse. To download a zipped folder of the 18 files click on the JOGLE button below.

 Lands End to John O'Groats Cycle Guide - JOGLE Button Image

Please note that once you have unzipped the gpx files and try to open one you will probably get an error saying file not supported. This is becasue gpx files need to be opened in something that can read them, like a sat nav. If you want to look at them on a map I would suggest going to www.bikehike.co.uk. Click on ‘course creator’ then ‘load route’ then ‘choose file’. Browse for the gpx file you wish to view on you device then click ‘open’. Then click ‘upload route’.  The route should appear on the map.

You can amend the route in BikeHike but it is a bit tricky to get the hang of. I would suggest opening the routes in Google Maps (chapter two in the book) and amending there. There are instructions on how to create your amended routes as gpx files in the appendices.


Please note you will require Adobe Reader to be able to access a PDF file.  Most computers will come with this program pre-loaded but if you do not have it click on the adobe image below and follow the on screen instructions to download it for free.  The download information is contained on a third party site and will open in a new window.  Once you have downloaded Adobe Reader return to this window to download the product if you have not already saved it to your device.

Adobe logo for lejog website

GPX

Image of Man Holding Safer Way Guide Book for Lands End to John O'Groats

To download the gpx route files for the End to End Cycle Route please click on the Zip button below. This should download a zipped folder containing 18 gpx files.

Lands End to John O'Groats Cycle Guide - ZIP Button Image

For those that wish to ride from John O’Groats to Lands End, the gpx files are available in reverse. To download a zipped folder of the 18 files click on the JOGLE button below. 

 Lands End to John O'Groats Cycle Guide - JOGLE Button Image

Should you have any difficulty downloading your files, forget to save them or accidentally overwrite them please contact me at royston.wood@live.co.uk and I will send copies by email.

Please note you will require Adobe Reader to be able to access a PDF file. Most computers will come with this program pre-loaded but if you do not have it click on the adobe image below and follow the on screen instructions to download it for free. The download information is contained on a third party site and will open in a new window. Once you have downloaded Adobe Reader return to this window to download the product if you have not already saved it to your device.

What Happens if I Stop Training?

You become less fit.

That was the short answer.  There is a much better long answer here:

http://www.cyclingweekly.co.uk/fitness/training/detraining-the-truth-about-losing-fitness-22330

Summarised below:

Day 0 

This is your last day of training.  You have decided to take no regular vigorous exercise.

Day 3

No discernible decrease in fitness.  If you have been training hard up to day 0 you can expect your fitness to be higher than day 0.

Day 7 (Week 1)

Fitness begins to drop due to decrease in blood volume and muscles becoming less efficient at using glucose and at coping with lactate build up.

Weeks 2-3

Things are starting to slip.  Your maximal oxygen uptake 
(VO2 max, the prime measure of your aerobic fitness) has dropped by up to 20%, because the muscle mass in you heart has dropped by 20% and the number of capillaries in your muscles has declined, resulting in a reduction in oxygen uptake to the muscles.

One month

You are definitely on the slide.  Your muscle structure is reverting to that of a normal, non-exercising person.  Your muscles are less able to burn fat for energy and are no longer able to sustain high intensity efforts.

2-3 months

Your heart now 25% less muscle and your muscles ability to produce energy from oxygen has dropped by up to 45%.  You now start to produce stress hormones when exercising which makes it mentally difficult and increases recovery time.

6 months

You are now unfit and have probably put on weight.  Even if you still weigh the same you will be fatter, muscles mass having been lost.  But the good news things have mostly stabailised, although your ability to utilise oxygen during exercise is still declining.

Conclusion

Stop training and your fitness begins to decline quite soon after, continuing to fall away the longer you stay off the bike, until after six months of inactivity, you’ll be a long way behind in the fitness stakes.

What Can I do?

Interval sessions consisting of just 8×30-second efforts, two or three times a week – just 12 minutes a week – can be very effective at preserving aerobic fitness.