Saturday, February 26, 2011

Top Tips for Saving on Fuel

The cost of petrol and diesel fuel is becoming more and more of an issue to us all. With the cost of oil rising and tax in the form of duty spiraling out of control, people and businesses are being hit in the pocket big style.

It's costing us close to £100 to fill up a family car now, and commercial vehicle costs are draining businesses at all levels. This is eating into our disposable income and business profits to the extent where we're having to make choices and adapt our habits. 

I've written this short guide to give you some food for thought and hopefully help you to make savings wherever possible to reduce the impact of this external constraint.

Fuel Efficiency - how to get more miles out of the tank and reduce the trips to the pumping station.

Tyre Pressure
Check your tyre pressures at least once a month, preferably every two weeks. If one or more of your tyres is below presure (soft) it will cost you more in fuel.

Weight 
The more weight, the more resistance between the tyres and the road. Check your boot, or the back seat for anything heavy that you don't need to be carrying around all the time (your husband/wife/middle child doesn't count!). I wonder if sticking helium balloons in the boot would make your car more efficient?!

Air resistance
You can't help the wind, unless you plan your journey according to the weather charts, so think about keeping your vehicle as streamlined as it can be. An open window or sunroof will cause a lot of extra drag and suck up the juice. Flags and scarves hanging out of windows also cause extra drag, so you may want to think about taking them down for motorway drives or even altogether. Dirt and dried, squashed flies on the front of the car can disrupt the airflow so keep your car clean. Take off any add-ons like trailers or roof racks when not using them.

Electrics
Anything electrical will reduce the fuel efficiency, particularly air conditioning or heating systems. Whilst some reports say that it's more efficient to use aircon than have a window open on the motorway, I'm not too sure...
 
Driving tips 

Braking - the more often and stronger you brake, the more fuel you will use on a journey. When you are approaching a junction, just back off the accelerator earlier than usual and let the car slow for the first few hundred metres and then brake when you need to. You'll have saved a bit by backing off sooner. Also, watch the road ahead for traffic, lights / junctions, etc. If you can see slow or stationary traffic, why zoom up to it to then have to stop harshly? Try to prevent coming to a complete stop (unless you have to for safety or legal reasons) as gettign the car moving from 0mph uses a lot of fuel.

Declines - a short decline is useful for gaining speed and/or overtaking with a touch on the accelerator (sounds obvious). This momentum can then be used when it levels out or goes into a climb.

Climbs - rather than pedal to the metal, or dead slow crawl, try to maintain a cruise speed for the climb, on open roads say 50mph which is the most efficient way to ascend a hill. Dropping down gear after gear may 'feel' like you're burning less fuel, but you will be climbing for longer and at slower speeds it's much less economical.

Gears - use as high a gear as you can without the car 'labouring'. What I mean by that is that shuddering feeling when at low revs and trying to maintain or gain speed. I tend not to use first gear any more unless I'm on a hillstart. Changing gears too often also burns more fuel, so if you can go from 2nd to 4th, or 3rd to 5th on a downslope, it will save you even more money.

Speed - sticking to the speed limit is not only the legal way to drive, but saves you a lot more than you may realise. 80mph burns 10-20% more fuel than 70mph having read around - that's a lot, about £10-20 per tank refuel! 50mph burns even less and is about the optimum speed for efficiency so if you don't need to get somewhere quick, why not?

Acceleration - a gradual acceleration may not 'look cool', but when you can buy that girl a drink on Saturday night instead of the boy racer who's skint - who's laughing? When in heavy motorway traffic, instead of stop-start-stop-start, why not trundle along at a gradual pace wherever possible? It's all these little things that make a difference to your pocket.

Overtaking - I used to have a Nissan 200SX 2.0L Turbo - it was damn fast! I would overtake everything I could, whenever I could. That was when I was younger and less sensible. Now, it's very rare I overtake anything on a single carriageway except for tractors or cyclists. When I do, I try to do it on a downslope, or hang back a bit and gain momentum slowly as I approach it so I'm going faster by the time I need to pull out. If you hog their bumper and then bury the accelerator, you;ll burn fuel like there's no tomorrow.

Fuelling up - let your tank go to the reserve before filling up half way if you want to save even more - a full tank is heavy and will be less efficient than a half tank. Supermarkets offer the best fuel prices and also loyalty rewards so use them. The more we move away from the major fuel providers, the better the bargaining power we have in terms of keeping their prices down.

Journey length - anything less than 5 minutes, and repeated over time, will burn twice the fuel that 5 mins during a longer journey does due to the cold engine. That 20p paper in the morning is costing you more than you think - and your fitness would benefit from a good walk too!


Next time you are doing 50-60mph, experiment with the throttle / accelerator. See how much difference to your speed there is when you take your foot off slightly? Not a lot, but see how much difference there is to fuel consumption? When you next fill up you will.


Mini Story:


I remember a long time ago, I had a Mercedes hire car and I was travelling back from a training course, about 200 miles. I didn't have my wallet with me and the fuel level was looking low. It said I had a range of 150 miles, so in theory I'd be 50 miles from home when I would run out and then be stuck. I didn't have to rush back for anything so I made it a mission to see if I could do it. I managed to get to the point where I was tickling the throttle just enough to get over the brow of each mini hill and then give just enough to keep the speed up whilst burning tiny amounts of fuel. I would pre-empt traffic pulling out and reduced the braking requirements and ease off before corners so I didn't have to brake to get round and so on. I made it, and got a trip MPG of over 60, which for a 2 litre automatic Mercedes was pretty good going. I did it when I HAD to, so why not do it all the time - to a reasonable point, and save bucket loads of cash?

There are many ways to save on fuel, I hope this has given you a few thoughts - none of it is rocket science and you probably know or understand it all anyway, but when you actually make the decision to DO some or all of these things, you will get more miles out of your tank and you will save money.  


As a footnote - there are a few campaigns out there to try and get prices cut. I'm not here to wage war with governements or oil companies, I just despise the way they are doing this to us, especially when you look at what other countries pay for their fuel.



Thursday, February 24, 2011

Bench Press PB

Following on from Squat and Deadlift PB tests this week, thought I'd do my least favourite and weakest strength test - the Bench Press.

For a lot of guys, the bench press and dumbbell biceps curls are the main exercises. Big arms and chest are the macho things to work. For me, they are unnecessary for what I want to achieve so it's rare that I do them.

Started off with 3k on the rower 1:56 pace at r18.

Bench
10 x 60kg
4 x 80kg
1 x 90kg
1 x 100kg
1 x 110kg
1 x 120kg PB (recent - once did 140kg at 18yrs old)

1500m 1:46.5 r20
1000m 1:44.7 r20
1000m 1:54.7 r20 strapless and df83

I'm pleased with 120kg for now. I won't be training it much so I don't expect it to improve much. The squats, deadlifts and power cleans are the main exercises that will help me on the indoor rower. I'd like to get to 250kg for squat and deadlift this year and 120kg power clean.

Wednesday, February 23, 2011

Deadlift PB - 235kg , 517lbs

After having had a pretty easy week last week I stepped it up with a Squat PB last night - 210kg and then tonight was power cleans and deadlifts. This will be guaranteed to wear me out for a day or two!

10 mins erg - 2585m - 1:56.0 - r25 - ending heart rate 162

Hang Cleans 
8 x 60kg

Power Cleans
10 x 60kg
4 x 80kg
100kg - fail - PB is 105kg. This bar tonight has ball bearings which I didn't like, prefer a rigid bar.

Deadlifts
5 x 1 x 150kg
3 x 1 x 180kg
190kg - fail - left hand grip is still not strong enough manage this weight
3 x 190kg (with straps)

1 x 235kg / 517lbs - NEW PB! 

Very pleased with that. I went straight from 190kg to a new PB weight just to see if I had it in me. It was very tough all the way up and I had to battle to lock out at the top but got there and held it for about 5 seconds and then lowered it with control to the floor.

5 x wide grip chins - recent PB (used to do 10 when javelin thrower, and the 'flag' for about 5 seconds - ah the old days....!)

1k erg cool down - 2:05 pace r23 nice and easy to relax the body

Summary

Stronger than ever before. Need to translate it to the indoor rowing machine sprint stroke now for that 300m World Record attempt in April.

Wednesday, February 16, 2011

Squat PB

2k warm up as usual, c. 2:00 r24 ehr 150

Mile TT - target 1:40 r22

Stopped at half way point, 1:39.7 r22 - not in the right mindframe for it.

Set 1k aiming for r20, stopped after 250m or so at 1:35.

3 x 150m on 3 mins rest (aim was to see how many at sub 1:15 were possible)

22.3s - 1:14.3
22.3s - 1:14.3
22.5s - 1:15.0

Ok, I was a bit tired from last night and the previous aborted attempts, but still - 150m is a LOT harder to hold at 1:14 pace than 100m for more than 1 rep, even with a longer rest.

Enough of the erg tonight, it's not happening...

Squats

8 x 110kg
4 x 140kg
2 x 160kg
1 x 170kg
1 x 190kg PB
1 x 200kg PB

Felt very strong on these which was weird after feeling lethargic on the erg. Did 190kg for a PB on my own with safety bars in place on the half rack, just in case, then got a couple of spotters for the 200kg attempt. I took it down very slowly as far as I dared (almost horizontal thighs) and then drove upwards, nearly coming off the floor at full extension so more to come - possibly 220kg on a good day. Still, more than double the body weight, happy for now

Tuesday, February 15, 2011

10 x 100m on 2 mins rest, power cleans

Tonight was a power session, aiming to condition the body for a max 300m on the indoor rowing machine in the next few weeks.

2000m warm up as usual, pootling along at 24 strokes per minute to get the heart rate up and the muscles ready. 1:59 pace, heart rising slowly to 146 at the end. Felt good tonight and it dropped very quickly back under 100 which is a good sign (I think?).

Main session - 10 x 100m with 2 mins rest between and aiming for a hard standing start and then 'cruise' at 1:12 pace at around 50 strokes per minute until the clock stops. I must have planned the rest periods just right because it was stating to get hard at number 5 yet only in the last one with 30m to go did I start to really struggle.

1 - 14.8s - 1:14.0 - r49 - ehr 142
2 - 14.9s - 1:14.5 - r44 - ehr 140
3 - 14.8s - 1:14.0 - r49 - ehr 143
4 - 14.8s - 1:14.0 - r49 - ehr 144
5 - 14.9s - 1:14.5 - r48 - ehr 145
6 - 14.8s - 1:14.0 - r49 - ehr 144
7 - 14.8s - 1:14.0 - r53 - ehr 146
8 - 14.7s - 1:13.5 - r53 - ehr 148
9 - 14.8s - 1:14.0 - r53 - ehr 151
10-14.7s - 1:13.5 - r53 - ehr 154

average - 1:14.0 - r50

Happy to get all under 1:15 comfortably. Next time will aim for 1:13.5 average.

Power Cleans

10 x 60kg
1 x 90kg
110kg - PB attempt - body said no! Turned into a very quick deadlift instead as the arms stayed straight and locked out.... involuntary refusal!

Back to the erg for a couple of 30 second bursts at 20 strokes per minute (10 strokes) at max power.

30s - 166m - 1:30.3 - r20 max drag (heavy and strong)
30s - 166m - 1:30.3 - r20 drag factor 100 (fast and explosive)

Interesting that I hit the same pace at both max and minimum (pretty much) drag factors with two different styles of stroke. I prefered the low drag one to be fair, felt like I could do a few more, less of a drain on the muscles.

Sunday, February 13, 2011

300m World Record Target

My next goal is to beat the 26-35 yr old World Record of 44.1 seconds for 300m in Indoor Rowing.

This has to be set in competition and fortunately I'm entering a Sprint Competition in Basingstoke on April 9th to compete over 100m and 300m. I hope to be able to have a go at breaking the current World Record of 44.1 seconds. This equates an average pace of 1:13.5 secs/500m.

My best so far is 44.6 seconds which is an average power output of 859 Watts. The WR is 881 Watts so I need to improve my average power by about 3 - 4% to break it.

It's going to be very tough but I'm in the best sprint shape ever and have recently hit PBs in the weights that I do (deadlifts, power cleans and muscle snatches mainly). A couple of weeks ago I went sub 1:20 for the 500m for the first time and negative splitted the race which shows I had more in me. 300m has always been my favourite distance, not sure why - perhaps it's because it's not quite long enough to produce cyanosis from lack of oxygen which I've had before on a 500m attempt!!!

Never before have I had a real chance of aiming for a World Record. I've had times and titles to aim for which has motivated me to train hard but this is a real chance to become a World Record Holder which I've always wanted to achieve since I got my first Guinness Book of World Records as a boy. I would skip through it and think "Could I beat that?" The answer was always "No Chance" especially when it was the most number of aircraft eaten, or the biggest ears in the World!

Anyway, it's only 7 weeks away so I've got a lot to do to get there. Half a second in indoor sprint rowing is a lot to gain, especially when there is no trail wind to hope for!Now I've written it down somewhere, it adds to my commitment to do it! Here we come....

Saturday, February 5, 2011

English Championships - Gold and Bronze

Last week I went to Manchester for the 2011 English Indoor Rowing Championships. It's my third time at this Championships, having won Silver medals in the 500m race at the 2009 (1 min 23.5s)  and 2010 (1 min 22.9s).

This time, I was in better shape having trained much harder over winter despite having had a two week bronchitis setback in December. My goal for a couple of years now has been to go below 1 min 20 secs which is considered quite a milestone in this event. Usually only about 20 people or so, worldwide, manage it each year.

My competition was stiff - there were two guys who had already gone sub 1:20 this year in the race - Paul Buchanan and Eugeni Trofimov. Realistically, I was racing for a Bronze medal - but you just never know, anything can happen when you are putting your body through maximum exertion and racing on a knife edge!

My plan was to get a good strong start then gradually settle back into a power cruise that would give me a chance of dipping under 1:20 if I managed to hold it together and work hard in the last stretch. I'd done a 10 x 150m session purely focused on this starting strategy to get used to the feeling earlier in the week, this helped me to get it bang on.

When I eased back into the power cruise, Eugeni started ploughing ahead at a very quick pace - too quick for me to think about chasing so off he went. Paul was pretty much on my heels for the first half and then drew neck and neck with me at around 400m. The last 100m were extremely painful but I still managed to hold the pace whilst Paul had some in reserve and started blasting away towards Eugeni. In the last 40m or so, I knew it was going to be very close to 1:20 so I just gave it everything and managed to stop the clock at 1:19.9! I couldn't have paced it any better, or gone any quicker so I'm chuffed to bits to have achieved my target. Winning a Bronze in sub 1:20 has never happened before in this event so I can't complain about that either.

Here's the race. Paul closest, then Eugeni then me in black on the third machine:




After the 500m, I was entered in the Open relay event. This is a 3000m race where the rowers keep swapping over on the machine. Our strategy was to do 10 hard strokes and then fall off whilst the next guy got on and just keep rotating like that until the end. I was with my friend Jon Goodall and the two Russians, Sergei Suvorov and Eugeni Trofimov. We won in a time of 8 mins 18 seconds.


I had a great time, and met some of my old friends and some new that I'd been chatting to on the Concept2 Forum. It was great to meet Paul Buchanan, who won Silver in the 2km event with 6 mins 16 secs, Tied for Gold in the 500m event ahead of me and Gold in the Mixed Relay event.


Jon Goodal and I above

 Paul Buchanan and I above





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