Embarking on a cycling journey from London to Paris and back is no small feat. But what if you were thrown into this epic adventure with only four days of training following an injury? That’s exactly what I did, and let me tell you, it was a rollercoaster of challenges, triumphs, and breathtaking sights.

Day 1: A Taste of Adventure

The journey kicked off at the East London Mosque. The initial 62-mile ride to Newhaven, where we would catch the ferry to Dieppe, served as a teaser of what lay ahead. With our bikes loaded with luggage, we were introduced to the hills and unpredictable weather that would test our mettle over the next few days.

Day 2: Sweltering Heat and Triumph in Paris

Leaving Dieppe behind, we pedaled on through varying temperatures. What began as a cool ride along a train track-adjacent cycle lane transformed into a scorching ride through temperatures soaring up to 35 degrees Celsius. As we conquered challenging hills and battled fatigue, our determination remained unwavering. After a grueling 110-mile journey spanning around 12 hours, we triumphantly arrived in the city of Paris at 7.45 pm.

Day 3: Battling the Intense Heat

The third day saw us cycling back to Dieppe to catch the midnight ferry. The intense heat continued to be our adversary, making the long inclines even more demanding. Fueling up at every opportunity was crucial, as we knew that our bodies needed sustenance to conquer the road ahead. Despite another 100 miles under our belts, our spirits were high, driven by the camaraderie of the group and the noble cause we were riding for.

Day 4: The Ultimate Climax

The final day presented the biggest climb – a mere 62 miles to the finish line, but with an ascent that would put our skills to the ultimate test. Chalkpit Lane, notorious for its difficulty, loomed ahead. With the memory of the previous days’ challenges still fresh, this climb was both a physical and mental battle. As we reached the peak, the sense of accomplishment was unparalleled – a reward for the days of relentless effort.

Completing the Journey: Beyond Hills and Weather

The journey concluded at the East London Mosque, where it all began. The sense of achievement was palpable, not just because of conquering the hills and weather, but due to the incredible camaraderie that had developed within the group. The journey was made possible by the meticulous planning and organisation of gapped.co.uk, turning the trip into a seamless and unforgettable experience.

Supporting a Worthy Cause

The purpose of this challenging endeavour wasn’t solely personal achievement. The ride was an opportunity to raise funds for the Off The Street Community Youth Project, an organisation committed to enriching the lives of the youth and adults in Redbridge and Newham through social, educational, and sporting activities. If you’re inspired to contribute to this noble cause, consider donating generously through this link here.

In conclusion, the journey from London to Paris and back was a testament to the resilience of the human spirit. Despite limited training time and the hurdles posed by hills and weather, the adventure was a reminder that with determination, support, and a cause worth riding for, the impossible can be achieved. It’s a story of endurance, friendship, and giving back – one that will undoubtedly be etched in memory for years to come.

Arif’s dedication to Off The Street Community Youth Project is taking a whole new spin. He is embarking on a cycling journey from London to Paris and back! Arif is channelling his passion for cycling towards raising funds that will directly support the charity’s impactful programs.

OTS initiatives include Sporting programs to Cycle workshops, educational support, and community engagement, Arif has seen how these efforts have empowered the youth and provided them with the tools they need to build a brighter future.

Support the Ride

Here’s how you can get involved:

1. Sponsor Arif’s cycling journey by donating. Your contribution will directly impact the lives of the youth at Off The Street Community Youth Project.

2. Spread the Word. Every share and mention help raise awareness and funds for this vital cause.

By choosing to support this initiative, you’re contributing to a brighter future for the youth and the community, allowing them to dream big and achieve their goals.

Donate today at https://www.totalgiving.co.uk/mypage/london-to-paris-and-back

Exciting Summer of Fundraising Events for Off The Street Community Youth Project!

We are thrilled to announce a summer filled with fantastic fundraising events in support of Off The Street Community Youth Project! Get ready for a summer of fun and making a positive impact on the lives of the people in our community.

Check out the exciting line-up of events we have in store for you:

Charity Football Match – 23 July

Eagerly Anticipated 11-a-Side Charity Football Match: Mark your calendars for Sunday, July 23rd, as we gear up for the most awaited 11-a-side charity football match! Join us at Valentines School for a thrilling day of sportsmanship and giving back to the community.

Charity Mountain Hike – 12 August

Conquer Mount Snowdon on the Challenging Watkin Path Route: Calling all adventure enthusiasts! On Saturday, August 12th, we’re embarking on an exhilarating Charity Mountain Hike up Mount Snowdon via the challenging Watkin Path route. Get ready for breath-taking views and a memorable journey for a great cause.

Cycling London to Paris and Back! – 19-22 August

Cycling Adventure: Gear up for the ultimate cycling adventure from London to Paris and back! Join us on this incredible 4-day journey, starting on August 19th, as we pedal through picturesque landscapes while raising funds for a meaningful purpose.

London‘s Big Half Marathon – 3 September

Lace Up Your Running Shoes: Get ready to lace up your running shoes for London’s Big Half! On a mission to make a difference, 10 dedicated runners will take on a half marathon through the vibrant streets of London. Join us in cheering them on and supporting their noble cause.

Charity Cricket Match – TBC

Calling all cricket enthusiasts! Join us for an exciting Charity Cricket Match, where we’ll witness some amazing cricketing action while supporting a great cause. Date and time: tbc

Don’t miss out on these amazing opportunities to contribute to a worthy cause. Be part of the positive change and make a lasting impact on our community!

Thank you for being a part of this incredible journey with Off The Street Community Youth Project! Let’s make this summer one to remember!

Click on the campaigns below to donate! or visit https://www.totalgiving.co.uk/appeal/summer-2023

Click on the campaign above to donate

You don’t need to have any previous experience of running. You can walk (or power walk) or you can jog or run, whatever suits your level of ability.

The distance we will be 5km and 10 km, but you can stop at any distance the most important action for you is to come and join the session. It’s the taking  part that is the first step in the goal to help  improve your health and fitness.

All brothers over the age of 16 are welcome. (12yr olds accompanied by an adult)

Please come in suitable attire. eg comfortable running trainers, jogging bottoms, etc.

Please also remember to bring a bottle of water.

Sundays
9am
Plashet Park
Woodhouse Grove, London, E12 6SR

Are you concerned about the safety of your children while they are online? Join us for a special webinar on online safety, delivered by a child safety expert.

Our expert speaker will reveal the hidden dangers lurking online and teach you how to protect your children from harm. Learn to spot the warning signs and take action to keep your kids safe. Discover how to configure social media settings to minimize risk and reduce exposure to harmful content. Plus, for Muslim families, we’ll share tips for a better online experience that aligns with your values.

Our child safety expert will also provide practical tips on how to set up parental controls, monitor your child’s online activity, and how to have open and honest conversations about online safety with your family.

This webinar is perfect for parents, caregivers, and anyone who wants to learn how to keep their children safe while they are online. You don’t want to miss out on this opportunity to gain valuable knowledge and tools that will help keep your family safe online.

Register now and join us on Monday 20 March from 7pm for this informative and empowering webinar on online safety for families.

Register here or scan the QR Code below

Low heart-rate training was pioneered by running coach Phil Maffetone, who found that it was a very efficient form of running training that improves the aerobic fitness of athletes without over training. Its benefits have already been shown by world class athletes who improved their performance  while using the low heart rate training.

Benefits of Low Heart-Rate Training

• It increases your aerobic capacity without the strain caused by over training.
• Eventually you will be able to run close to your race pace with a much lower heart-rate.
• It means you will be able to maintain your training without the minor injuries and illness that can come from over training.

Running Slower to Get Faster

I discovered low heart rate training a few years ago. One of my friends bought a heart rate monitor and I tried it out on one of my daily training runs. I was shocked to find my heart rate was around 180 on even my easy runs. I felt no strain while running but on reflection I realised I would often feel tired during the day and would regularly get colds and flu-like symptoms.

Around this time I discovered Phil Maffetone, a running coach who had trained the famous triathlete Mark Allen (six time winner of the Hawaii Ironman) and was one of the pioneers of low heart rate training. Triathletes often overtrain because of the volume of training they have to do.

Maffetone had discovered that many athletes were very fit but at the same time unhealthy owing to overtraining. So after much research he came up with a form of low heart rate training which improved aerobic function without overtraining.

Maffetone’s Low Heart-Rate Training Plan

The formula Maffetone came up with was 180 minus your age. You do all your training runs at this heart rate.

So I decided to try this training. I was 55 at the time so it was 180 – 55 = 125. Also there was a further modification: if you get more than two colds a year (showing your immune system was under stress) you should take off another 5 so that made 120.

So I tried to train at this new low heart rate. I had been warned that you need a lot of patience at first and this was indeed the case. I was only able to run for a short distance before my heart rate would jump up to around 180. I needed to be really self-disciplined at this point and I decided not to give up and to plough on regardless.

This continued for a couple of weeks of walk/run and was quite frustrating. But with persistent effort, after about a month, I was able to run more consistently at the low heart rate. My pace was very slow but my heart rate seemed to reset itself at this new lower heart rate after a while. Each month I got faster and after 3 months I was able to run at my normal training pace.

My Heart Rate Gets Lower as I Get Fitter

Whereas my heart rate had been around 180 at this training speed it was now 120 for short runs. Gradually each month I was able to run for longer and to keep my new low heart rate. This also meant I didn’t feel so tired during the day and didn’t get so many colds etc.

Does Low Heart-Rate Training Really Work?

Maffetone found that most of his top triathletes were able to gradually increase their speed each month until they could get close to their race speed while still maintaining their low heart rate.

As a running coach I have encouraged some of the runners I coach to try the low heart-rate training. They have all had good results and after the initial slowing down to adjust to the new low heart rate they were gradually able to increase their training speed back to their normal level or even faster while maintaining their new low heart rate.

One triathlete I recommended the training to was very pleased with the results. He was training with a group and he maintained a better level of performance over the season than the rest of the team, most of which were younger than him. I have also recommended the low heart-rate training to some beginner runners that I coach so that they could develop their aerobic fitness without over-training. To get the full story, including all the modifications according to your level of fitness and health, I suggest you check out Phil Maffetone’s website philmaffetone.com.

Source: Runandbecome.com

Read our article on How to enjoy running outdoors this winter

Days: Every Tuesdays
Time: from 7pm
Meet: Balmoral Road/Hampton Road

For full details contact 07437668886

Dress in Layers
The key to dressing for a winter run is to dress in layers. You want to make sure that you have a layer next to your skin that will wick away sweat, followed by a insulating layer, and then a wind-proof layer on top. Don’t forget to wear a hat and gloves! (And if you really want to get high-tech, you can buy special earmuffs that allow you to keep your ears warm without sacrificing being able to hear traffic.)

Know Your Route
If you’re running in the dark, it’s important to be familiar with your route so that you don’t get lost. Stick to well-lit streets and avoid shortcuts through wooded areas or parks. And be sure to tell someone where you’re going before you head out the door!

Be Prepared for Slippery Conditions
When there’s snow or ice on the ground, it’s important to take extra precautions. Wear shoes with good tread and be careful not to go too fast around corners. If you can, run on cleared paths instead of trying to navigate through unplowed roads or trails.

With a little preparation, winter running can be a great way to stay in shape—and enjoy the beauty of nature—during the colder months. So bundle up, strap on your shoes, and hit the pavement! Who knows, you might just find yourself falling in love with winter running.

Join us every Tuesday for a run around the Olympic Park in Stratford.

Looking to get fit and learn a new skill? Come try the free boxing class at Frenford Clubs every Saturday from 6pm-7pm! You’ll start with a warm-up to get your heart rate up, then move on to learning proper punching technique with a partner. Finish up with some fun combinations and pad work and warm down. No experience necessary – the instructors will be there to guide you every step of the way.

Free Session
Age: 12+
Frenford Clubs, The Jack Carter Centre, The Drive, IG1 3PS
6pm to 7pm

Transport available with Off The Street from Ilford, please contact 07437668886 to book your seat.