The Rutland Difference Rutland Rewards 30 Day Test Ride 1 Hour Delivery Slot Price Match Promise Free Click & Collect

Earn Rewards Points

Our Customer Rewards scheme allows you to earn points every time you shop with us. The points you earn can be used to spend on products both online and in store. You can spend your points as soon as they're on your account, so you won't have to wait around for your savings.

Signing up to the Customer Rewards scheme is free, and the points you earn can be used both online and in store. You can spend your points as soon as they're on your account, so you won't have to wait around for your savings. Rewards Points are valid for 12 months from purchase date.

Any bike purchased using 0% finance and/or Cyclescheme (or other employee salary-sacrifice scheme) is excluded from this offer.

Read more about Rutland Rewards

30 Day Test Ride

All the convenience of buying online, without the risk
When you buy a new bike at full RRP from rutlandcycling.com, you can now benefit from the added reassurance of our Rutland 30-day test ride. Once your new bike arrives, you can ride it as your own for 30 days, and we're confident you'll love it! However, if it's not right for you, we'll exchange it for another model. (There's a nominal charge of £10 for us to collect your bike - just make sure you keep the box your bike arrived in.)

On which bikes is the 30-day test ride available?
The Rutland 30-day test ride is available on all full price, non-discounted bikes available for home delivery on rutlandcycling.com. It is not available on discounted or special offer bikes, click and collect bikes, bikes bought on finance, bikes bought through Cyclescheme, or bikes bought in store. This offer is only available on bikes delivered to mainland UK addresses.

How does the test ride work?
Your 30-day test ride starts from the date your bike is delivered. You must notify us by email within 30 calendar days of delivery that you intend to return the bike within this scheme. This offer applies to all bikes purchased on or after 14th August 2014. To ensure you remain eligible, we would ask that you adopt a 'fair usage' attitude during the test ride period, and make sure there is no damage to the bike outside of the minimal wear you would expect from a bike ridden for 30 days or a few rides. Please note that any damage to the bike, including damage from incorrect assembly, will invalidate the test ride.

How many times can I use the 30-day test ride?
We will allow up to two exchanges within this scheme.

Full T's & C's

1 Hour Delivery Slots

Choose our Interlink Predict Priority service and avoid the hassle of waiting around all day for your delivery. Interlink will notify you of your one-hour delivery window by SMS and email, and you can track the progress of your delivery on a real-time map, all the way down to a final 15-minute time slot.

Furthermore, if you find yourself busy on the day of delivery, Interlink will off you rescheduling options, both the night before and on the day, so you can select an alternative delivery date, deliver to a nominated neighbour, leave the parcel in a safe place, collect your parcel from your local Interlink depot, or upgrade to delivery before 1200.

This service is available on most items, but does exclude bikes. If you require a 1 hour delivery slot for your bike delivery then please call our customer service team who can book this service for you over the phone.

Interlink Predict Priority is a premium delivery option. Additional charges apply.

Delivery Information

Price Match Promise

Price is important to everyone these days, so we regularly price check our competitors to make sure we have the best offers for you — but if you see the same product cheaper from one of our listed competitors, then get in touch and we'll do our very best to match the price.

Please note that we can only price match identical items (including size and colour), which are in stock and available for immediate delivery. Comparison price includes all delivery charges.

Ask us to Price Match

Free Click & Collect

Our Click & Collect service offers all the benefits of shopping online, combined with an award-winning retail experience in one of our stores.

Simply order your items, select Click & Collect and pick up your item at a time that's convenient for you - our stores are open 7 days a week. Best of all, the service is completely free.

Don't live near our stores? Use our Collect+ service to collect your package from one of the (many) locations near you.

Find out more

Get Fit in 2014. 10 Top Tips on Shifting Some of the Bad Stuff

   Words by Adam

   on 07/01/2014 16:57:00

get-busy-and-destroy-lard

It’s 2014. Unless you’re one of those crazy people that got up on Christmas morning and rode 100 miles then you may have sat on the couch at some point and poked a finger into what is generally termed ‘middle age spread’. A paunch has appeared with ninja like stealth and is glaring up at you during the Emmerdale omnibus. On New Year’s night as champagne flutes are drained, yours and millions of other silent New Year resolutions float up to the heavens accompanied by those Chinese paper lanterns (that will set fire to quaint thatched roof cottages much to the anger of Daily Mail readers).

“I will lose weight and get healthy this year.”

There’s a lot to losing weight and it’s not always what you expected to hear. It’s not always easy and it’s not always fast. But it is most certainly worthwhile.

Some people want to lose overall weight some people want to strip fat. Whatever your goal here are ten tips to help you on your way to a healthier lifestyle.

Disclaimer

Whoa!! Before you go any further I absolutely insist that you seek the advice of a medical professional before undertaking any kind of a fitness plan or training regime. The following advice is general and does not take into account any specific dietary requirements or medical conditions you may have.

1. Snacking

"Must not eat doughnut"

This will sound blindingly obvious but hear me out. As a result of resolving to get fit you have probably changed your diet. A grease burger looks much less appetising when you know you just burnt 600 kcal on the morning’s cycle. But how many times have you found yourself justifying that guilty snack on the basis that you have eaten healthily or exercised all day. Keep your hands up, now how many have justified this to themselves have then had a second snack. It’s a slippery slope and it’s easier to go down than climb up. Ask yourself “Have I slipped?” Eating the bad stuff is not always a terrible thing (see point 8) but discipline in cutting down the impromptu sugar hit learnt early will stay with you throughout.

2. Nutrition

Pyramid of weightloss

A quick scan of the internet will show you that almost everybody has come up with a new diet plan. Someone spoke to me about a diet where she ate nothing for two days then gorged herself on the third. Lunacy. The result was a very grouchy lady who shovelled the fat and sugar in as soon as she was allowed. She didn’t change the food she ate, just changed the time and manner in which it went in. I get grouchy when hungry, two days of absolute fasting will make me (even more) unbearable. At its core, weight loss is pretty simple; Expend more calories than you eat. The buzzword when eating during weight loss is ‘Balanced’. Morgan Spurlock famously ate nothing but McDonalds for a month and, unsurprisingly, fared pretty badly. Health issues would probably have developed if he ate nothing but lettuce. They’re both opposite ends of the scale and neither will do any good in the long run. Our food is a complicated collection of carbohydrates, fats, sugars, proteins and more all with their own jobs once they enter your body. Learning how each of these works within you will improve your relationship with food. Also, if you’re not looking to necessarily lose weight but body fat an understanding of nutrition is essential.

Nutrition Pyramid

3. Working too hard?

If you go out on your bike and ride absolutely flat out you probably congratulate yourself on a hard, sweat dripping workout. Don’t be too eager to pat yourself on the back, the harder you go the more you are reducing your body’s ability to burn fat. If you pedal at around 80% (Anaerobic zone) of your maximum heart rate your body produces its energy by burning glycogen in preference to oxygen and fat. Sticking between 70-75% and 80-85% will shift the balance into burning calories. Above 80% will develop muscle, speed and lactic tolerance (which is obviously a good thing) but it’ll be hiding under a layer of fat. Mix the efforts up and get the most out of your exercise.

4. Equipment

bryton-cardio-60-r-sports-watch

Working out according to heart rate zones is not exact science but it provides a best guess of how your body is performing during exercise and is a very useful tool. Of course, monitoring your heart rate is much easier if you have the right equipment. Heart monitoring watches are used by many when training to provide data on many facets of training including an approximation of how many calories you’re burning. Technology can help you on nutrition too. Phone apps like ‘My fitness pal’ will let you scan barcodes of food products to track calories and allow you to see what they contain. You may be surprised how much sugar is in that healthy cereal you eat. Counting every calorie is an option but it’s often better to use this tool to develop a kind of ‘calorie awareness’. You’ll have a rough idea of what is really in the stuff you pick up at the supermarket and begin to develop a sixth sense for the good and the bad.

5. Challenge Yourself

Challenge Yourself

When you have been doing an activity like cycling for a while your body adjusts to its new regime, makes changes it needs to (weight loss, muscle development) then settles down. It’s the settling down that will contribute to a weight loss plateau. It’s surprising how a body can be very fit for one purpose. Running had always frustrated me. I couldn’t fathom why I could ride a hundred miles without too much problem yet be completely unable to run just one. It’s a completely different level of fitness required to run than it is to pedal, but learning to run (you definitely have to learn) and adopting a different fitness caused further weight loss. Don’t just mix up your efforts, mix up your activities.

6. Alcohol

Alcohol-and-Weight-Loss

There are two main problems with alcohol as far as weight loss goes. The first is that it’s high in calories. 1 gram of alcohol contains 7.1 calories, to put that in to perspective 1 gram of fat contains 9 calories. If you chug alcohol, you chug calories. The second is that the body deals with alcohol by converting it to something called acetate. The body then burns this stuff as a priority to all the other food you’ve eaten. That burger you had for lunch? It’s just sitting there doing nothing whilst your body deals with the two beers you had. You will need to work out for much longer to get through the acetates and near those burger calories.

7. Water

Everyone knows that water is essential, it makes up around 70% of our bodies. Without it you’ll live a week, tops, and that week won’t be fun. How much water should you be consuming once a day? A number that the experts recommend is 8 x 80z cups a day which can vary depending on body size and weight etc. If you are thinking that you drink that already, you need to discount tea and coffee (diuretic that will cause your body to expel water through urine) and sugary drinks (stops your stomach from absorbing water. Ever felt strangely thirsty after that long cold drink of cola). Keeping hydrated has a long list of health benefits, but as far as shedding weight goes dehydration (you lose a pint a day just through breathing) will slow your body’s metabolism and in turn slow its calorie burning capacity. Drinking chilled water will also need warming by your body which will also burn more calories.

8. Cheat day

The cheat day is the carrot that dangles in front of your face as you (insert fitness activity here) to a healthier lifestyle. The premise is simple. You are good all week and diligently shovel down plates of steamed cucumber, then for one day a week you get the treat. Why would you do this after a week of counting calories?

“Surely it’s madness to fill your body with that delicious fatty, filth?” Well there are two main reasons.

Psychologically keeping your calorie input low all day everyday is like going to work in a job you hate. You begin to resent the eating plan no matter how much good it’s doing you. Unless you have the mind power of Obi Wan Kenobi you will fall off the wagon fast and you’ll be back to eating like a pig at a trough.

The other reason is to do with how your body deals with a reduced calorie intake. If your calorie intake is suddenly reduced the body can panic and begin to draw its energy from reserve sources in the body. This includes fat but also includes muscle. It can also begin to store extra fat as an emergency resource. A cheat day on fatty foods that your body is crying out for as an emergency boost gives a kick to leptin levels(the hormone that helps controls this behaviour). This signals to the body that it is not starving and it can carry on burning calories and fat normally. The extreme example of this is body building where muscle has to be maximum and fat a minimum. Despite a considerable calorie intake the body will panic and any fats consumed despite being a low level will be stored. A cheat day helps many keep this in check.

Cheat days ARE NOT the same thing as snacking. Snacking is the intake of bad foods whenever you feel like it. A Cheat day is a planned and controlled intake of goodies. It means eating the bad things, not a mountain of bad things. You need to do it then make sure you stop. Leftovers for the next day are a no-no.

9. Like minded people

Imagine the scene, you’ve just sat at the table to enjoy your chestnut and spinach risotto. You take a moment to savour the delicate scent of healthy nutritious food. You close your eyes and breathe in deep; its aroma fills your nostrils. It smells good, really good in fact. Hang on a minute. Your eyes open to reveal your beloved about to devour Battered Sausage and chips with curry sauce. A black belt in healthy eating would laugh of this attack but mere students of the art may stumble and fall face first into a delicious pile of deep fried heaven. Like many personal battles facing them alone can be a toughie and it helps if you’ve got someone to encourage and help you rather than tempt and distract. It can make all the difference. Seek them out, at work, at home, or on social media.

10. Sugar

If after reading this article you forget it all that’s fine. No really. It’s A OK. I won’t mind. Just please take note of this next one. Sugar is the devil. I could write an essay on why you should avoid sugar at all costs and why it’s the most detrimental thing to your health since removing asbestos with your teeth. Take some time to type the phrase ‘Why sugar is bad’ into your search engine of choice.

I’ll wait here...

...

Back? Shocked? Re-thinking your diet?

Well there you go. 10 tips on shifting some of the bad stuff. Good luck and see you on the beach you chiselled handsome thing you.

GOOD LUCK

Share this Article

Search Articles

Recent Articles

Rutland Cycling Verdict "The best execution of a plus-sized bike I've ever ridden. The Levo FSR offers incredible traction through the corners, great grip as you're climbing and overall it provides a really stable, confidence inspiring ride." Features: 530 watts of pedal-assisted power, SRAM GX1 gearing, SRAM Guide R brakes, 140mm Rockshox Yari RC fork, Fox Float rear.... More Video Review: Specialized Turbo Levo FSR Comp 2017 Electric Mountain Bike
We're giving you the chance to demo a brand-new Specialized Levo e-mtb for FREE* throughout November. All you have to do is answer a few simple questions and then you'll be ready to book your free 48-hour demo slot at your closest store. REGISTER FOR YOUR FREE SPECIALIZED TURBO LEVO DEMO HERE Specialized Levo Demo Offer; What you.... More Specialized Levo Electric Bike FREE Demo Offer
Near perfect rendition of the entry level road bike. Giant's Contend SL 1 Disc is a great bike for anyone with only a few personal preferences preventing a perfect score. Buy it! Price: £1,148.99 Discipline: Road Usage: Sportives and.... More Giant Contend SL 1 Disc 2017 Review
Fancy riding a brand-new 2017 Giant or Live bike for Free? Now's your chance as we're personally inviting you down to our Giant Rutland store, at Normanton, to ride our 2017 Giant demo fleet. To book out your favourite 2017 Giant bike, call 01780 720888 or email our Giant Rutland Store, before Sunday 30th October. Simply.... More Demo your Dream 2017 Giant Bike for FREE!
Rutland Cycling Verdict "It’s powerful, it’s effective, but it’s smooth and it’s refined. It’s not harsh like some race bikes used to be, it’s something which you can get on and enjoy and let’s face it, it’s a pretty good looking bike too!" Features: Shimano Dura-Ace R9100 Groupset, Fulcrum Racing Zero C17, Countervail Composite Technology, Vision Metron 5D.... More Video Review: Bianchi Oltre XR4 Dura-Ace First Impressions
Rutland Cycling Verdict "The Powerfly isn’t simply about climbing higher, riding further or exploring more; it’s also about having incredible fun in the process." Features: RockShox Deluxe RT3 RE:aktiv, RockShox Pike RC 150mm travel, Bosch Performance CX Motor, SRAM EX1 Driverain, Bontrager finishing kit. Highlights: Bosch performance motor provides control to attack technical climbs, frame.... More Trek Powerfly 9 LT Plus First Ride Review
Fresh off the boat, we've managed to snag ourselves one of the new Giant Contend SL 1 Disc Bikes to put through its paces. Chances are you haven't heard of the Contend before, but I'm sure it'll look familiar. For 2017 Giant have split the range of Defy bikes into two models, with the Carbon models remaining.... More First Impression: Giant Contend SL 1 Disc 2017
In this guide, we show you how to find the right size Frog Bike for your child. Helping your little ones build their confidence and enjoy their first experiences of cycling is so important – it sets them up for a lifetime of healthy, active living. Getting the right size of bike is crucial – we know that children grow.... More Frog Bikes Sizing Guide
Eagle-eyed Bianchi enthusiasts will have no doubt spotted the new Bianchi Oltre XR4 CV being debuted by Bianchi sponsored Lotto NL Jumbo riders at the Tour de Suisse back in June. Then if you were watching the Tour de France you will have seen George Bennet and co. at Lotto-Jumbo smashing stages aboard the latest incarceration of the aero-Oltre. But,.... More First Ride: New 2017 Bianchi Oltre XR4 CV
Rutland Cycling Verdict "A light, agile, and composed bike, which provides ultimate grip for all situations" Features: 135mm rear travel Rock Shox Monarch RT, 150mm Rock Shox RC Pikes, 2.8 inch Maxxis tyres, WTB i45 Scraper rims with Hope Pro4 hubs, Race Face finishing kit. Highlights: Immense Grip, Stable and confident at speed, Climbs well Lowlights:.... More Santa Cruz Hightower C 27.5 Plus S Review
Cycle to Work is a government scheme, aimed at making cycling more affordable and accessible for commuters and leisure riders. It's a simple three-step process, which will help you save up to 42% on a brand new bike, cycling accessories or a combination of the two! Find out how the Scheme Works Step 1 - Choose.... More Cycle to Work at Rutland Cycling
Transport Minister Robert Goodwill officially opened Cambridge station’s new £2.5 million CyclePoint at a special ceremony on Monday 27 June. Abellio Greater Anglia’s impressive new complex offers 2850 safe and secure spaces undercover, in a dedicated facility, covered by CCTV, open 24 hours a day, free of charge, and is the biggest and best facility of its type.... More Official opening of Cambridge Station's Cyclepoint - largest station cycle hub in UK
To celebrate National Bike Week (11th-19th June), we're offering a FREE Bike Safety Check all week, at all of our 10 stores – a great opportunity to get your bike checked over ready for your summer cycling. The free check-up, which usually costs £20, involves a Rutland technician inspecting your whole bike and all its components, to make.... More Free Bike Safety Check at Rutland Cycling - National Bike Week 2016
The Rutland Cycling and Active Cycling Hero winner recently picked up his prize. Now the training really begins, he told us... Picking from our shortlist of 12 Cycling Heroes, more than 2,000 Active readers voted and Jason Skinner of Bourne, Lincolnshire was chosen as the winner. Jason visited us last week to pick up his prize and get fitted by.... More Active Magazine's Cycling Hero Winner: Jason Skinner
Rugby legend and current President of the Rugby Football Union, Jason Leonard OBE, is to take on the challenge of riding the Tour of Cambridgeshire Gran Fondo in June in support of the ATLAS Foundation. The charity was founded by Leonard, along with other rugby and corporate heavyweights, in 2015 to raise people out of disadvantage around.... More Jason Leonard Swaps Packs for Pedals
To celebrate the launch of our new Road Department at Rutland Cycling Histon, our summer series of free evening road rides from Histon start on Tuesday 3rd May. Each week you’re invited to join us and enjoy the chance to ride the latest men’s and women’s road bikes from the world’s best brands, with expert advice from.... More Summer Road Rides at Histon
That poor lonely bike that sits in the corner of the shed has served you well. You’ve sweated it out together on the climbs, it carried you to and from work for all those years. Yep, together you’ve seen it all; Wind, rain, hail, snow, sunshine. Where would you be without ‘Ol’ Faithfull’? Unhealthier, miserable and short.... More The Big Rutland Trade-in Scheme at Rutland Cycling
A Brompton is the perfect bicycle for the urban environment. It folds down to a portable, practical size so can be taken on all kinds of transport and also can be taken inside your house or office, so it is a lot less likely to be stolen. So we’re delighted to now be stocking Brompton bicycles at.... More Brompton now at Rutland Cycling
The all new Trek Domane SLR is here. This amazing range of bikes features Iso speed technology in the seat stay and headset to deliver bicycles that are as stiff as an Emonda and yet more comfortable than anything you have ever ridden. The rear Isospeed decoupler is fully adjustable and can be tailored to suit your weight,.... More New: Trek's Domane SLR Road Bike Review
Frog have just launched a brand new series of bikes called the ‘Union Jack’ range, no doubt playing on the fact that these bikes are officially now ‘Made in Britain’ (read our article about the new Frog factory in Wales). There are nine bikes in the range from a pedal free balance bike, up to a 26.... More New: Frog Union Jack Range of Kids Bikes
On one hand the MTB community can embrace new technology that helps to make us faster and enjoy the ride more. The dropper post for instance, nobody remembers fondly the endless routine of putting the post up or down throughout the course of a typical ride? That said we can take on the appearance of a bunch.... More New: Specialized Levo 2016 E-Bike Review
The 12th edition of the Rutland-Melton International CiCLE Classic takes place on Sunday 24 April 2016 this year and promises to be bigger and better than ever. With just under five weeks to go to the race, CiCLE Classic has just announced  highlights of the race are to be aired on Channel 4, alongside the news that.... More Rutland CiCLE Classic 2016 Preview
Our dedicated E-bike centre at our Whitwell store is beginning to take shape, with over 40 e-bikes now available to buy or hire. So we sent one of our staff riders, Mike Lear, out on the Scott E-Aspect 720 to see what all the fuss was about when it came to electric mountain bikes. As a.... More E-bike Review: 2016 Scott E-Aspect 720
We are delighted to announce the opening of our dedicated e-bike centre at our Whitwell store, with over 40 bikes now available to buy and hire, come along and chat to one of our trained e-bike specialists today. The range varies from the more casual e-hybrid bikes from the likes of Raleigh and Ebco, to specific e-mountain.... More New E-Bike Centre at Rutland Cycling Whitwell
Need help choosing the best car rack for transporting your bike? We take a look at the four main types and assess the pros and cons, so you can select the best option to suit your needs.What's more, throughout this month we're offering a free fit service at all of our stores, simply ask a member of.... More A Buyer's Guide To Car Racks