BellaVelo newsletter #11
🚴♀️ This month with BellaVelo - remembering, exploring, and chasing coffee!
Is a bike fit worth the money? One Bella shares her experience, and the surprising tweaks that made a big difference. Plus: our IWD ride and Spring Social reports, join us for an adventure evening on 14 May at G!RO, and why carbs (not kale) are your ride’s best friend.
A bike fit: is it worth it? One Bella finds out . . .
Recently I had a bike fit at RC Custom. It was on the to-do list for a long time as I’ve struggled with lower back pain for over a year. Having done bits of research and worked with a chiropractor I knew that a desk-based job had weakened my glutes and that, as a result when I cycled my lower back was doing the work my glutes should do.
As the Caledonia Etape crept closer my training was stuck in first gear. I was reluctant to go on a long ride knowing I’d just make my back hurt. I’d missed the BV “introduction to bike fitting” at RC Custom, but was encouraged by the club’s endorsement of this company and delighted to find on further investigation that they are affiliated to Richmond Cycles. So I booked a session.
Phil Ashley is very personable. He welcomed me warmly and explained the session clearly; what he’d be doing, what he’d be looking for. We had a long conversation about what my issues were, I didn’t feel rushed and nothing I said was dismissed or made light of. Phil was clear that he wasn’t medically trained but he explained what he could in terms of body and bike mechanics, and his own experiences as a cyclist and with previous clients.
In summary the session, which is three hours, was immensely enjoyable. The studio is bright and nicely laid out, there was a radio playing unobtrusively which added to a relaxed atmosphere. I had stickers fixed to most of my joints, and was filmed from all angles on my bike, set up on a moveable platform. Phil took a load of measurements and looked at handlebar width, seat, pedal, cleat positions. I learned absolutely loads and was interested to understand that most of the bike elements could be smaller for someone of my size (just over 5 foot). I instantly felt the effects of the seemingly small tweaks he made. I chose to invest in new shoes, insoles and cleats and hope to fit narrower handlebars if we can source them.
The bike fit costs £250 but only required a £50 deposit ahead of time. It is a big investment but I absolutely felt I got my money’s worth. Phil emailed me a summary of all the stats plus before and after photos. The best bit is that the measurements can be used for any future bike set up; they’re not specific to the current one.
✨ Event Reports ✨
International Women’s Day
On 9 March, a group of Bellas took to the streets of central London to celebrate International Women’s Day with a special ride devised by Lucy Jones. The route took us past statues and plaques honouring some of the incredible women who’ve helped shape history, from Mary Seacole and Emmeline Pankhurst to Ada Lovelace, Noor Inayat Khan, and Virginia Woolf. We also visited the National Windrush Memorial, the Monument to the Women of World War II, and paused to reflect at tributes to Violette Szabo, Millicent Garrett Fawcett, Agatha Christie, and Florence Nightingale.
Spring Social & Nutrition Talk
Thirty-five Bellas converged at the very cool home of Edie Lush in Acton for a team-catered supper and a nutrition talk by Jenny Powell, ex-pro racing cyclist and current sports nutritionist to Rocacorba Collective and to private clients looking to maximise their sporting potential.
Key takeaways included (and this is very much simplified):
Sports nutrition is different from general nutrition for health; it’s about enabling your body to perform at its peak against high demands by giving it the type of nutrients it needs when it needs them.
Fuel your body for rides with carbs. Eat before and during. Keep giving your body carbs throughout your ride, up until 30 minutes before you stop.
Avoid fats and fibre pre- and during rides for max performance.
But try to add some protein before rides. Jenny recommends egg white omelettes (12 calories per egg white vs 70 for a whole egg). If crunched for time pre-ride, try Two Chicks carton egg whites (a non-paid endorsement). Add here are some tips for using up the yolks!
We all have a calorie budget each day. But your body needs and will burn the extra carbs consumed during rides. Eating enough during rides promotes endurance and will help you avoid overeating in the hours and days afterwards.
The time to get in your proteins and fiber is after rides.
If you’d like to contact Jenny for a more personalised nutrition plan, you can reach her at Powelljenny@hotmail.co.uk or on Instagram @pdtsandc (business) or @powelljenny (personal). She is happy to offer a complimentary consultation call to anyone who wants to enquire.
✨ Thank you again to Edie for hosting and to those who brought a dish for our managed potluck buffet. We had a healthy and delicious spread that earned Jenny’s approval.
» UPCOMING TRIPS + EVENTS
💙 Ride and Seek Out Adventure evening | 14 May at G!RO, Esher
Please join us for a special evening in memory of Alison and in support of World Bicycle Relief, a charity close to Alison’s heart. We’ll hear from Alison’s son, James, who will share stories from his incredible self-supported bikepacking journey across South America. Sue Plater and Nadine Emsley will speak about their ride through Uzbekistan, and we’ll learn more about the life-changing work of WBR, bringing bicycles to communities where they’re most needed. Tickets are available via TeamApp or on Eventbrite
If you can’t make the event, you can still show your support by buying raffle tickets and be in with a chance of winning some great prizes:
🎟️ £2.50 per ticket or 5 for £10. Tickets available via the PayPal link – or via TeamApp
Raffle prizes include:
1 month cycle coaching with Helen Bridgeman
1 month nutrition coaching with Jenny Powell
45 min pedal technique session with Togo Head Coach at Njinga
£50 Mellow Jersey Voucher
1 hour massage from Sue Plater
Siroko women’s jersey and shorts S-M
Sealskin waterproof gloves small
Cook book Eat Bike Cook by Kitty Pemberton-Platt and Fi Buchanan
3 Camelback Steel bidons
And more!
🔧 Bike Maintenance Course | 3 June, 7pm, The Norbiton
An introduction to bike maintenance aimed at our new members, those new to cycling, or anyone who feels they need a refresher on essential skills. This is a practical session on cleaning and maintaining your bike so you can spot early signs of wear and tear and rectify them. We will also cover mending a rear puncture so bring your bike to practise on. Please bring an old sheet or towel to put under your bike as you work and any tools you have.
📍The Norbiton, Kingston, KT2 6PW (upstairs room)
🎟️ £15 including food; tickets on TeamApp
🐟 🍟 Alison’s Away Day Ride | 14 June
Please save the date for our annual club away day to the seaside! We’ll be heading to Wittering, riding approx. 132km, with a food stop kindly hosted by a Bella. We’ll be getting the train home.
🏕️ Bivvy Weekend | 28 Jun—29 Jun
Bike camping plans are rolling along and we’ve officially booked our lovely riverside spot at Riverside Farm, not far from Horsham! We’re planning a Saturday night dinner at the Firebird Brewery, just 1.7 miles from camp. Barn Yard Birds will be catering dinner there, with gluten-free and vegan options available, so everyone’s covered! Expect great food, cold brews and. Burgers are £11, with sides and fries available too.
On Sunday morning, we’ll spin over to The Milk Churn Cafe for breakfast before heading back to London, because nothing beats coffee and a good toastie after a night under the stars.
Camping cost is £15 for the night, which can be paid for now via buying a ticket on this event on TeamApp.
𖥞 💖 One More City
Booking is now open for the One More City 2025 edition, which covers nearly 600km and 9,000m of elevation. One More City is a charity campaign founded by Christine O’Connell, funding research into secondary breast cancer and many BellaVelo members have taken part in these rides.
🔗 Recommended reads + links
Bella Velo featured in the Sunday Times: The rise of the Mawils* and why I’ve joined them (*Middle-aged women in Lycra)
Lucy Jones proudly repping BV at Ride Sri Lankan 2025 (see below)
The women's Spring Classics aren’t a men’s carbon copy, but we can't keep adding races – Analysis
Safer cycling for women is safer cycling for all
Remembering Alison
A year ago we lost our friend, co-founder of BellaVelo and Captain, Alison Dex. Despite the fact it’s been a year, there is not a single day that goes by that we don’t think about her, especially when we’re struggling on our bikes or feel tempted to give up. We can hear Alison’s voice urging us on - to not give up or give in - there will be a coffee soon!
Friends gathered in Richmond Park to ride together and share memories and then have coffee (naturally). This was a lovely idea initiated by Patricia Bacon and it was a testament to the effect that Alison had on so many of us. The past year has been very difficult and she is very much missed but so many members have supported the club in keeping the the BellaVelo and Dexy spirit alive.
Thank you to the BellaVelo community - long may we continue!