I get 'cross

My journal of cyclocross
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Start from Weir Wood (Layhams Lane). 20 mile route takes about 1hr 40mins to ride.
80% off road trails, single track and paths.

Additional loop can be added from Jackass Lane up to Keston via some really good stairs.

The North Downs Way is a bit rubbish, so I started on it but then turned back and road across the Warlingham and into more bridle ways I knew.

Map of ride here: http://connect.garmin.com/activity/376012318

I really wish I could be a sports event Mascot.

I particularly like when he gives a piggy back to an athletes then runs into a vehicle on the track. 
This guy is gold!

Did you know there is very little scientific evidence that has linked exercise performance with listening to music.

The BBC reported that Dr Costas Karageorghis and Professor Peter Terry, sports psychologists from Brunel University West London and the University of Southern Queensland, Toowoomba respectively found music increased energy efficiency by 1-3%, meaning athletes could run further on the same amount of oxygen.

However, I found another study by the author of that research and he found Synchronous music, music that has a clear and steady beat, was what was shown to elevate a person’s performance by twenty percent whereas asynchronous music, background music, was shown to calm the nerves of athletes by as much as ten percent.
An increase in performance of 20% just by listening to the Spice Girls?

Sounds too good to be true, and the Journal of Exercise Physiology agrees, it reviewed all the latest research and found music and relationship to resistance training and anaerobic exercise have not been analyzed as often. Submaximal versus maximal performance as well as exercise at moderate intensity versus high intensity have all produced mixed finding.
All rather interesting if you like that sort of thing but nothing conclusive.

Either way  music makes the world go round and you must be made of stone if you can't go for a run or do an interval session with a boomin' soundtrack.

I'm doing three different roller interval sessions at the moment.
Focusing on two per week, alternating between them to add variety.
And so, contrary to science I've gone ahead and made a September mix tape - make sure you get the remixes.

  1. Claptone - No Eyes 9(feat. Jaw)
  2. Chase & Status - Blind Faith
  3. Fred V and Grafix - Major Happy
  4. Simian/Justice - We are Your Friends (Radio Mix)
  5. Deekline & Ed Solo - Bad Boys
  6. Alan Braxe & Fred Falke - INtro
  7. Azzido Da Bass - Dooms Night (Stanton Warriors Radio Edit)
  8. Shakedown - At Night (Kid Creme Club Mix)
  9. Josh Butler - Got a Feeling (Bontan Remix)
  10. B.Trait - Fever (Original Mix)
  11. The Streets - Blinded by the Lighter (Nero Remix)
  12. Tensnake - See Right Through
  13. Ben Pearce - What I Might Do
  14. Jean Jacques Smoothie - 2 People (Louis Le Roche Remix)