Maintaining mental health

There are times when I need a good thrash around on my bike or, like this morning, a nice run.

I have blogged before about the benefits of running over cycling (a strange thing to say in a cycling blog?) and for me this is something that is very true and real.  Why?  Well, you will just have to take my word for it.  I have no personal evidence other than being able to vouch for it.  I really do believe that when problems or issues are closing in on me, a good run is brilliant because:

  • running and cycling are both brilliant at helping to keep things in perspective
  • running, especially, is a fantastic problem solving tool
  • cycling makes me reflect on things more; to ponder and chew things over
  • all of this is connected to getting some daylight into my eyeballs, on my skin, feeling the breeze on my face, getting deliberately out of breath, getting sweaty and smelly(!) and, most of all, getting a dose of the Runner’s High.  The Runner’s High, is about all those endorphins and natural chemicals released by the body in certain circumstances which give a real lift in one’s mood.  Read more about this – here.

Why am I needing a good run?

I have quite a few things on my mind.  Amongst them are:

  • Work.  So many unhelpful things and pressures going on right now.  This is a dreadful distraction from what we need to be getting on with; this includes being faithful to our profession and vocation.  Management Plans, Risk Registers, keeping a positive outlook and encouraging colleagues.  I’d like to think I’m ahead of the game in accepting and pressing ahead with these changes but it is all still very regrettable. You get the drift?
  • Weight.  I have put on 3 or 4lbs recently and it’s sticking stubbornly.  Don’t worry, my weight overall is fine and well within the healthy range but I feel FAT if I am over 10st 7lbs.  Comfort eating has probably played a part, so too has the lack of running in favour of cycling.
  • Coast to Coast.  You might know I’m committed to the C2C involving 150 miles in a day.  That is something I can probably handle and I can comfortably do half that now, and more.  The 4,500 metres of climbing are still giving me the creeps.  At least I have a 1:1 ratio drive with my bike’s triple chainset and is my secret weapon for the event with those knee-snapping climbs.  The event is at the end of June and I’m feeling behind with training, grrrrr.
  • Car.  Yesterday I bought myself a newish car.  My head tells me it is a good time to pass on my perfectly reliable 13 year old Toyota Corolla without a spot of rust, never broken down, or failed an MOT or cost a penny to run.  Instead I had a test drive in a Yaris which was okay but instead I have now bought a bright red Honda Jazz with only 11,000 miles on the clock.  You might say that is a good, safe bet.  It is.  My heart questions the decision.  What troubles me is that I spent many more times weighing up which bicycle to buy, along with every single component, than buying a car costing quite a bit more.

And then I found this on the web

Screen Shot 2014-04-06 at 08.51.20

Click here to read the article which I read with interest, although I was not surprised in any way.  It was telling me what I already knew and reading it was a kind of reassurance.  In essence the article explains the outcome of a long term research study conducted by Researchers at the University of Minnesota, Minneapolis.

They found cognitive tests taken 25 years after the start of the study measured better memory and thinking skills for those who ran for longer on the treadmill, even after adjusting for factors such as smoking, diabetes and high cholesterol.

A Dr Simon Ridley, Head of Research at Alzheimer’s Research UK, said: “A growing body of evidence suggests exercise may reduce the risk of cognitive decline and dementia, and much research has shown a link between healthy habits in mid-life and better health in old age.

Related:

Times when only a run will do

Does the Cyclist’s High really exist?

What is the Runner’s high?

 

Posted in health, runner's high, running | Tagged | Leave a comment

Guest blog: Bike thefts days could be numbered

Patrick Colquhoun wrote in 1796 in A Treatise on the Police of the Metropolis “deprive a thief of a safe and ready market for his goods, and he is undone”, this simple quote seems like a fairly simple idea but for some reason the trade in stolen goods including bikes seems just as prevalent.

A vast majority of bikes have a frame number stamped onto them when they are manufactured which is near as makes no difference unique (not even DNA can be considered unique), it’s this number that in a majority of cases can mean the difference of the police giving you a ring when they recover your bike to them selling your bike at the next police property auction.

If you haven’t already recorded your frame number! Taking a quick snap of it with your phone and sending it to your email address is enough and takes seconds. It will help prove ownership should your bike ever be stolen/recovered.

Yet incredibly I discovered that there is little or no routine sharing of data about stolen bikes between police forces, so all professional gangs need to do is to move them by the vanload a few miles to be at little or no risk of getting caught with or without frame numbers being available.

This is in my opinion the key and I’m campaigning through my service CheckThatBike! for the release of suspect frame numbers by police forces as open data, this would enable developers (including myself) to develop truly complete databases of stolen frame numbers for cyclists to check against. Whilst this wouldn’t eliminate the trade in stolen bikes overnight it would be the first step to stopping the blatant sale in stolen bikes.

There’s a few hurdles to overcome admittedly and a few common misconceptions but I think the benefit is clear and with bike theft costing the nation upwards of £1 billion a year (when all costs are taken into account) it needs to be taken seriously.

You can help!

Getting the police to take bike theft seriously and be open to the idea of transparency is an uphill struggle, it would help me greatly if you take 5 seconds to sign the petition calling for the release of data.

You can also help prevent theft by taking some steps to avoid handing over your money to bike thieves when buying a stolen bike, this checklist should help and CheckThatBike! is regularly updated with tips, advice and tools for doing just this.

A note about the author

Operating through Stolen Bikes UK, John Moss has founded various tools designed to put bike thieves on the back foot. Done out of a personal vendetta John has helped cyclists recover 100’s of bikes in the past two years.

 

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Luton Dunstable Busway: latest thoughts

Bus mirror warning?

Busway bridge over the M1 motorway

Busway bridge over the M1 motorway

My friend Jeremy recently said his head had a close shave.  Now he’s a close-cropped chap at the best of times but he was referring to the rear view mirrors on the buses passing him so quickly and, on occasions, so close this is a hazard.  I know he’s referring to a part where there is a short wooden fence separating the Busway from the cycle track.  Yes it’s close but nowhere near as bad as the unprotected length which is on the bridge over the M1 motorway.

As you can see in the above photograph, there are no fences or barriers and it is a short (but narrow) stretch.  Apart from protection against the passing buses, there is no protection from falling down into the Busway itself, although this does not appear to be a serious risk.

Hatters Way

I have mentioned this before, I do not like the stretch of pathway either side of the bridge supports on Hatters Way.  Now I know why this was done, it is a compromise and a way of squeezing buses, cars, pedestrians and cyclists all through a narrow width involving a wiggle past the bridge support.  Not easy and still unsatisfactory in my view.  The Luton Borough Council did, in all fairness, paint a yellow line and put up some ‘give way / priority’ signs but this is no real substitute for a decent wooden fence.  After all, there is a substantial wooden fence running the length of Hatters Way for the benefit of the buses, but not cyclists.  Even as an experienced, confident cyclist I feel apprehensive of this stretch, especially so if there is another cyclist around (some can be unpredictable, see below).

Hatters Way - unsatisfactory squeeze

Hatters Way – unsatisfactory squeeze

We need to remember our etiquette!

Sorry but I’m going to have a rant about other cyclists.  Please can we still cycle on the left as we approach each other?  What is the point of cycling in a way that confuses on-coming cyclists about your intentions as we pass each other?  Come on guys!  Besides, I vaguely remember hearing about a collision between two cyclists crashing into each at night other and needing ambulances.

Oh yes, please do use a light at night.  This is not just so you can see where you are going but to avoid scaring the living daylight out of walkers.

My contact in LBC even tells me about reports of cyclists being on the Busway itself.  What’s the point?  Living dangerously in that way is simply daft and at worst being hit by a bus at 50 mph will almost certainly be fatal.  Need I say more?

Normally I would stick up for cyclists and the cycling cause in general.  I’m even happy to go onto BBC Three Counties Radio to do this against much flack and opposition from motorists.  However we must all pull together and follow the rules, with common sense and a measure of courtesy.

Rant over.

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The Bishop’s Blog

Bishop Edward's Car Free Lent Blog

Bishop Edward’s Car Free Lent Blog

Sometimes I think I ought to be contributing more to the blogging community, so with this in mind I thought it’s worth giving Bishop Edward Condry and his Car Free Lent blog a mention.  It’s a nice gentle read, giving a pleasant and useful insight into his role and how he goes about it.

This is presumably a short term blog about an Anglican Bishop giving up his car for Lent.  Instead of driving he’s getting around his rural patch by using public transport or travelling under his own steam i.e. walking or cycling.  Bishop Edward explains how many Christians observe Lent as a period of 40 days each year and go without something.  This recognises how Jesus spent 40 days in the wilderness, without the creature comforts of the time and certainly having to live a meagre life.

It was a time, also, when Jesus was tempted and challenged by the Devil; of course we all know that Jesus was able to easily resist those temptations but we should never forget how real that was.  This is reflected in modern times when we can do without those luxuries, to have a period of denial with extra discipline in life.  It also serves as a reminder that we will all have daily temptations ourselves and there is nothing “wrong” with that as such.  The issue is when we give in to those temptations!

Bishop Edward also talks about the various duties on us as Christians: being reminded of climate change and the effect on the environment, how the (Anglican) church is committed to tackling climate change and the reasons for self discipline.  Now I should say that is very good, certainly valid.  He also talks about tacking injustice, poverty and addressing how we are wrecking our environment.  Once again, these are all worthy causes, in line with Christianity.  He also refers to God’s creation; again, spot on there.

While I could debate with the Anglican church for it not taking much notice of the Bible when it suits them, I do like Bishop Edward’s own slant when he says “There’s nothing like a good bike ride to get your thoughts straight, and the time on buses and trains will give me plenty of time to think and pray”.  I do like that.

So well done Bishop Edward!   Keep pedalling, preaching being true to the Word and encouraging others!

Here’s the link through to his blog: http://bishopedward.wordpress.com

Related: Christians, cycling and sport

 

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Which bicycle for Paul Scoins?

This is all about Paul Scoins and his quandary about which bicycle to get his hands on.  Paul is a gifted, articulate journalist for BBC local radio, with a slant on political news stories.  Describes himself as a “terrible cyclist” and right now he’s taking views and advice on what should be his next step.  Speaking of steps, some of my blog readers with long memories might step back and remember I was interviewed by BBC Three Counties Radio last year about the Luton & Dunstable Busway and cycling in general.  Springing from that has been the opportunity to get to know Paul and we recently met for a coffee and got talking about the ideal bicycle for Paul.

Paul Scoins scrutinising bicycle magazines

Paul Scoins scrutinising bicycle magazines

Like me you might have a mental picture of what a political journalist might be like.  Smart, smooth, mysteriously wealthy and charismatic as they relay exclusive scandals of political intrigue?  Maybe never off-duty, fast living, aggressive, loud workaholics who are stressed out with sky high blood pressure through desperately meeting deadlines and broadcasting the latest local stories?  Would he operate below the radar as a rookie journalist and be just beyond the reach of professional supervision, skilled in grooming future sources, hidden agendas and no morals?   No, Paul wasn’t any of those.  Instead a down-to-earth, honest, warm person trying to make a wise choice.

Admist our coffee cups, Paul was armed with a good supply of current cycling magazines with some tempting suggestions arising from the reviews and articles.   It would be so easy for me to point to this, or that, suggesting the various advantages and why any particular bike would be so wonderful for him.  And yet I’m not in the business of selling bicycles, instead it was a case of gleaning a little more from Paul about what he really needs to look for.

We chatted further, drinking coffee, followed by more coffee and even more chatting.  I can tell you, I never thought interviewing a journalist would be so pleasant and straight forward; here’s a rough outline of our conversation:

Question 1: What do you already have Paul?  Answer: A hybrid, half decent.

Question 2: What will you be using the bike for? Answer: Sportives (50-100 miles) and commuting (about 35-40 miles round trip)

Question 3: How much are you thinking of spending? Answer: Perhaps around £1000 with the Cycle to Work scheme or maybe a little more, subject to artful negotiations with Mrs Scoins.

“Okay, thanks Paul.  That’s useful to know”.  After getting the basics out of the way, I was needing to explore a little further as he already had been reading about specific bikes.  These were all very nice but I wasn’t convinced any were exactly right at this stage.

“Can I check out what’s really important for you Paul?  Is it getting a nice bike because it’s a nice thing to have, or perhaps it’s a way of achieving something?”.

At this point I described a kind of continuum.  One extreme is someone with any old bike, probably an old, well used machine which is definitely not up to date.  This cyclist would not readily be wearing the latest in Lycra bib shorts, cool shades and Sky Team apparel.  Instead this person would probably be as fit as a fiddle, lean and a bit rough around the edges.  The other extreme on the continuum is a great looking cyclist: a gleaming carbon fibre road bike, probably £1500 or more, Garmin on the bars, reasonably fit but still a tad overweight, knows much about sporty cycling from contemporary experience.  Where would Paul place himself?

I was relived when he pointed more towards the “means-to-an-end” side.  In other words, he wants a bike to help with staying in good shape, to enjoy cycling and allow it to serve a practical purpose.  He’s not overly into the gadgets and bling, not driven by having the very latest in equipment but would nevertheless appreciate a decent bike.  My kinda cyclist!

So.  So what should I suggest for Paul?  Here’s a few thoughts:

Option 1 – The easy, obvious choice

Giant Defy 2, 2014 model.

2014 Giant Defy

2014 Giant Defy

At £799 this is comfortably in Paul’s price range and is a credible bicycle for brisk riding, sportives and represents the kind of cycling many of the Paul Scoins’ of this world aspire to.  It is the fastest of my suggestions for Paul.  Although I have never owned a Giant, I have always thought they have represented good value for money having produced seriously good bikes but never trendy.  That’s my kind of bike!  I don’t know if it remains the case but in the 1980s Giant were one of a handful of Taiwan based manufacturers which produced all kind of bikes for other companies (some far more upmarket) while they simply got on producing their own with the minimum of fuss.  Nowadays they are appearing more sophisticated with specialist stores and better marketing.

The actual bike itself, the Defy 2, is described as entry level, although I would put it a notch above that level.  Shimano Tiagra kit is decent and will be fine.  I particularly like the very useful 10 speed cassette range of 12-30T.  This, combined with the compact chain set with 34 and 50T will make hill climbing a bit easier for Paul and I doubt if he’ll need anything much lower.

The frame is aluminium and composite forks.  These are fine and the geometry is good for a brisk, spirited ride.  Talking of ride quality, the forks will have little “give” and combined with a radial spoked wheel, Paul will feel the road and its imperfections.  This could be mitigated with different tyres, gel mitts and simply getting used to it but nevertheless this is the price you pay for a fast bike.

For: good value, light, expect good performance, safe choice.

Against: Could be following the herd.  Mudguards and especially luggage would be a challenge

Option 2 – More middle age, more versatile?

Something like the Spa Audax, steel frame

Spa steel Audax

Spa steel Audax

This is an interesting bicycle and not that different to my own bicycle (a Thorn Audax).  It is designed as a good all-rounder and by that I mean it’s good for commuting, light touring, fast day rides and the list goes on.  The Spa Audax is a fairly traditional bicycle and yet it combines bang-up-to-date components and it’s refreshing to see Sram making an appearance as a valid alternative to Shimano.  Like the Giant Defy it has a compact chain set but an even wider spread of gears (impressive).

The frame is tried and tested Reynolds steel, unashamedly.  This means it’ll be a little heavier than aluminium framed bicycles but will ride in a softer, more comfortable way.  This is important for longer rides and having a slightly longer wheel base means that it is more stable (handy if carrying luggage or through the relative ease of handling bad road surfaces).  The forks are, however, carbon fibre, and contribute to weight saving and a brisker ride.

It costs £1100 and click here for further details.

For: Long term investment, extremely versatile, comfort, less main-stream, incognito looks, thoughtfully made.  Upgrading components over the years could be a wise investment.

Against: Less value for money compared to high profile brands, it looks dated and not very exciting.  No good for Flash Harry’s.

Option 3 – what you need -v- what you want?

Pinnacle Dolomite 4 2013 Road Bike

Pinnacle Dolomite 2013 Road Bike

Pinnacle Dolomite 2013 Road Bike

At just £560 this is extraordinarily good value for money (last year’s model, only Paul’s size left).  Only available from Evans and it has all the right ingredients; I’m pleased I found this.  Shimano Tiagra drive chain, albeit a perfectly alright FSA chain set, carbon forks, mudguard eyes (useful) and only £560.  Not bad.

Aside from the bike itself being good, the advantage is that Paul will have some spare money.  He could do many things with that but as he’s already got all the clothing, helmet etc what else can he spend the money on?  Knowing Paul’s quest in buying a bicycle (achieving a higher level of fitness and being a bit lighter) I would HIGHLY recommend using the spare money to buy:

  • a pair of running shoes (£80 – £100)
  • two pairs of running socks (£20)
  • Shorts (£15 – £25)
  • Joining a Fitness Club for the winter months: access to treadmills, cross trainers, resistance machines, classes etc.  Maintaining fitness levels through the winter is a headstart for the summer and can never be wrong for physical and mental health.

For: A decent bike, if Paul moves fast enough.  With mudguard eyes it will be good for winter training, commuting etc.  Moreover the “package” will help Paul achieve the wider aims which he will never EVER regret.

Against: May not be available, might have to bag another bike at a similar price which won’t be quite as good on paper.  He won’t be getting a bike with a serious “wow” factor or impress snobby cyclists.  I suggest for anyone who aims modestly with a bicycle, there is always the option of upgrading later on but you must be careful and make sure a bigger investment is justified (don’t go complaining to me if you find a hole in your pension in 30 years!).

Other options?

Another slightly off-beat choice could be something like a Moulton – these are a bit weird to look at but a different world altogether.  Taking time and choosing carefully, Paul could bag a £4000 bike for about £1000 via ebay.  Here’s their website: Moulton Bikes

I included this option because I noticed something about Paul.  I can’t quite put my finger on it but I think he might appreciate alternative approaches, maybe slightly retro or individualistic.

Posted in buying guides, people | 1 Comment

“Can we have an update, please…..?”

The quiet Hertfordshire countryside

The quiet Hertfordshire countryside

“Can we have an update, please?” says one of my friends.  Here goes. Really sorry I haven’t been blogging for a while.  If you like, I can give you a long list of excuses but that could be a bit tedious.  Instead, let me simply say its been the busyness of work and family life.  Here’s a little run down of a few things during the last few weeks:

Cycling

Cycling – and more specifically training for the Coast to Coast.  I wish I had more time for cycling right now and this manifests itself through being behind with my training plan for the C2C which is at the end of June.  I should say I haven’t actually got a training plan in the form of a carefully calculated chart stuck onto the fridge door but I do have a plan of sorts tucked away in my mind.

This training plan follows the format of marathon running i.e. short runs during the week (ideally two or three) and then a slower, longer ride at the weekend. Things have swung almost back to normal this week with the opportunity of an hour’s ride in the week followed by 60 miles yesterday.  Those 60 miles were glorious, I did really enjoy it.  Some of the highlights:

  • There’s a turning near Piccotts End, not far from Hemel Hempstead.  This is infamous for being the missed turning in the Luton CC ride and then yesterday I came across a car which had just broken down.  The young driver was in a quandary and almost a bit of a panic in not knowing what to do.  He explained the car (a newish white Audi) had just stopped and had misbehaved a little beforehand on his way back from the petrol station.  Within seconds another cyclist appeared followed by a car driver and between us we pushed it UP a slope where it was out of the way.  Us cyclists were amused in finding ourselves pushing a car, in a our cleats no less. The other cyclist quietly said to me “you’d never get a motorist like this stopping to help a cyclist, would you?”.  I quite agreed and we exchanged a knowing smile at each other
  • And then I met a young cyclist called Joe, near Tring.  He was chatty in his north country accent, explaining he was a cycle mechanic and attending a two week course in Aylesbury and was out for a spin while he was “down south” where it was all so flat.  Pleasant conversation covering mechanics, the joy of cycling and other cyclists.
  • Lots of other cyclists – and I mean lots!  As usual this is a very encouraging sight and mostly people were friendly in exchanging smiles, nods etc.  Presumably still too early in the season to be “in the zone”.
  • I am getting my fuelling right, or at least much improved.  There were a few moments here and there where my energy levels dropped and I’ve found that with running as well.  I had some small Nakd bars with me which I duly scoffed at about the 90 minute and three hour points.  That combined with an electrolyte drink stopped any hunger or thirst and I found things easier in the second half.  Although my feet were icey cold for much of the time, I thankfully had no cramp this time.
  • At one point I did really struggle up a hill – and it wasn’t even steep!  I was almost at my limit and almost hurting as I plodded my way up the slope.  I kept asking “how on Earth will I manage the C2C?” while struggling with such an easy slope? I cheered myself up by remembering last year’s MK marathon where I was also way behind with my training and I went down with Flu, putting me even further back.  When I ran for the first time after the Flu my legs felt like jelly and I wondered how I’d ever manage the marathon four weeks later.  In the end I improved my time and got a PB.  So will the same happen for the C2C and its 150 miles?
  • Not so much a highlight but something to watch out for, I remembered being less attentive as the miles clicked by to potholes and cars.  Something to do with mental fatigue I reckon?

As much as I was generally pleased with my 60 miles, knowing I could have gone further without too much difficulty, I was seriously outclassed by my friend and fellow C2Cer Andrew.  He seems to have come from nowhere to clocking up 112 miles yesterday and furthermore that was over a hilly course as well!  This morning I said to Andrew “I bet you slept well” to which Gail (his wife) confirmed he had “rested his eyes” during the evening.  He’s not the only one!

Work

th_HPA00106I am really busy at work right now, with longer hours, more things to juggle but I can tell you I never get bored.  Far from it, I’m quite enjoying it and that included started the ball rolling in an award ceremony (picture on left).

This is where I miss running so much.  Running is a brilliant way of dealing with work issues, far better than cycling it seems.  Cycling has a different effect on me mentally and this never ceases to amaze me.  Running also burns more calories per hour and gives me more bangs-for-my-bucks but that’s not to say I’m not enjoying cycling at all.  Cycling helps me enjoy the countryside and day dream far more than I would otherwise.  Also it puts me in a quandary – I love cycling alone – but I also love sharing a few miles with others, especially friends.

As much as I’m locked into my normal day job, I do relish opportunities to share with others about the joys of running and cycling and taking those early steps.  That includes being able to blog about it too.

Other C2Cer’s news

As you might know, there’s a group of six of us friends signed up for the C2C.  I’ve already mentioned Andrew who has started from nowhere and has way overtaken me in his fitness and ability: a model of self discipline with those early morning rides.  Josh who will probably be even faster with his new bike.  I haven’t seen it but I know it’s a matt black Cannondale.  Robin seems to be going from being slim to looking like a spoke very soon and I think he’s got the right balance with his rides in spite of having a challenging work schedule.  Jeremy is steadily building up the miles and his leg muscles in a spectacular way.  Paul is scaring me in making me realise I am so ignorant of the demands the C2C will be making on me – how many watts output will be needed from my legs for each of the major climbs etc.

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Cycling up Hardknott Pass

Hardknott pass snakes its way up for 1.6 miles

Hardknott pass snakes its way up for 1.6 miles

On the forthcoming Coast to Coast the most challenging climb appears to be cycling up Hardknott Pass which I have mixed feelings about.  Having said that, I can’t wait!

Hardknott Pass is rated as one of the hardest climbs in the UK and amongst those “must do” great rides.  I’m pleased it is in the first half of the event and probably far enough in to be fairly well warmed up and performing well.  It’s actually the climbing which concerns me the most about the Coast to Coast ride, rather than the distance of 150 miles.

As far as the Hardknott Pass is concerned, the statistics are:

Distance climbing: 1.6 miles

Average gradient: 12%

Total climb: 1,033 feet

Steepest gradient: 33% (1 in 3)

Current King of the Mountains: Tejvan Pettinger

As for Tejvan, I know him only as a fellow blogger (Cycling Uphill) having left comments from time to time on our respective blogs and I have come to admire him.  No more so than to see his impressive time and speed in August 2013 by completed the ascent in just 11 minutes 51 seconds.  This is an average speed of 8.2mph (some cars might struggle to go much faster).

I can tell you I am pleased I have a triple chain set on my bike and I’m not planning to change this at all until after the event.  This gives me a 1:1 drive which I will find useful.  I imagine the majority of other cyclists taking part will be using compact chain sets (50 & 34T) with a 28T cassette at the back.  This isn’t a bad ratio to run on but some may find Hardknott a struggle nevertheless.  I can tell you, I’ll find it very hard going, even with my 1:1 ratio.

There are a few switchback or hairpin bends which should add some interest and almost single track most of the way up.  I can’t help but wonder what it will be like, mixing so many cyclists in with the usual tourist traffic on such a narrow and difficult road with few passing places.  I wonder indeed what it will be like on the other side as it is unlikely going to be a straight downward slope of freewheeling freedom for a few miles.  No, it will be pretty much the same and one where the dependence will shift from bottom gear to both brakes working hard.

While Hardknott is one of the really steep climbs in the UK, the nearest I have had is Kirkstone Pass, still in Cumbria and not far away.  I did that a couple of years ago, thorough enjoyed it going both up and down – click here.  I was fortunate to have some excellent weather for that climb as I think a day’s ride can be made or broken according to the weather and how cycle-friendly it is.

Why the attraction?  Simple – sense of achievement, stunning scenery, the challenge, because it is there and to do it while I can and have the opportunity.  Can’t wait!

Have you cycled up Hardknott Pass?  Tell me more….

 

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Recommended tyres for a sportive

What would be my recommended tyre for a sportive?  Recently blog reader Deano asked this question in a comment on the review of the Specialized Allez.

Sportives are cycling events growing in popularity throughout the UK.  They are organised rides which are not competitive races and cyclists complete the course in their own time.  Having said that they are regarded as reasonably brisk rides for the enthusiasts taking part.  Distances tend to be in the 50 – 100 mile range for many, although there are a few longer and shorter options around.  Often they will be organised to take in some lovely countryside complete with a few hill climbs, stunning countryside views over quiet(ish) roads.

So what makes a good tyre for these events?  Well I think you need to have a reliable tyre which won’t easily puncture (hedge trimmings on road), reasonably light (you want a fun ride), fairly durable (bad road surfaces, potholes etc).  With all of the tyres below, I’d go for the 700×25 size although if you’re feeling racey there’s 23 available.  For those who’s backside needs an easier ride you could do for 28 or even 32.  With contemporary road bikes, they are generally designed to take nothing wider than a 28.

Here’s my choice for Deano (and anyone else doing a sportive!):

Continental Gatorskin

Screen Shot 2014-03-09 at 14.45.18

These are very popular in the UK and with good reason.  They tick all the main boxes and you can get them in the usual 700c widths 23, 25, 28 and 32.  Sensible price generally £25 to £30.

I’m running one of these right now (albeit the weight saving folding version) and the disadvantage is the wet road grip isn’t brilliant.  The plus side is puncture resistance, good all-round handling.

Great for Steady Eddy’s who wanna play safe and be like insurance brokers not wanting to take too many risks.  Bad for flash gits.

 

Continental Grandprix

A slightly faster and lighter tyre at just 230g, these are only available in 23 and 25 width.  Reviews on these are really positive  – virtually puncture free, good grip, comfortable and fast.  Hard to find anything wrong about these.  Expect to pay up to £32.

These are a popular upgrade to replace original equipment tyres.  Worth getting these if you’re getting punctures and can’t be bothered to wear out the original ones.

Great for well paid insurance brokers and those who like impressive looking tread patterns like those 1000cc motorbikes which are terrifying just to look at.

Schwalbe One (folding tyre)

Screen Shot 2014-03-09 at 15.42.23This is one fast upmarket tyre.  Okay it’s a slick tyre, really fast and racey looking.  Yep it is those things.  These are only available as a folding tyre and in the usual 23, 25 and 28 sizes.  Pretty light at 225g.

The official blurb claims “it is the fastest and at the same time most reliable competition tyre they have ever made thanks to their new OneStar compound with the added protection of V-Guard under the tread” Reviews are great for these but the only real draw back is the price at just over £40 each.

These are great tyres and fast.  Just a slight question mark over real-life durability – probably not the best commuting, touring or bad road choice.

Great for drivers of classy understated soft top Audi cars with cash to spare and who are used to billiard table roads.  David Cameron would probably go for these and the roads would become magically smoother for him. Less good for dodgy road surfaces you get in cash strapped rural counties under the influence of Eric Pickles.  Mr Pickes, who jolly well ought to become a cyclist, would probably be suited to some considerably wider balloon tyres.

Does this help?  If so please use my Affiliate link.

 

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Review Hoy Cammo 650c 2014 Road Bike

The eye-catching Hoy Cammo 650c

The eye-catching Hoy Cammo 650c

Here’s a quick desk top review of the interesting Hoy Cammo 650c 2014 road bike, as sold by Evans.  The normal retain price is £600 and therefore in the entry level road bike range, though not at rock bottom.  It is not often bicycles like these appear on the market where a child can get their hands on a miniature road bike.  This is a proper road bike, it is not a toy styled to appear like the real thing and is aimed at 8 to 9 year olds, or very petite adults.

So, what do you get for your £600 THEN?

The frame is made from aluminium so it will be pretty light, stiff and strong with the slightly oversized tubing giving it a ‘Cannondale’ look.  The bright red paint job, with a little white, looks great and won’t become too dated as fashions change.  I was pleased to see an aluminium fork at this price and nobody would have batted an eye lid about this.  So far, so good.

Everything looks in proportion with this bicycle.  I’m pleased they have resisted the temptation of 700c wheels which might have been possible.  Instead sensible sized wheels will help with helping to make a manageable bike.  You will never get a wide choice of tyres and rims for this bicycle owing to its less usual size.  These seem perfectly alright and are appropriate for this bicycle.

Components look okay and I was pleased to see some scaled down elements such as shorter pedal cranks and the fitting of Microshift STI pattern shifters.  These appear to be small hand friendly and an incredibly important touch.  The gearing is based around Shimano Claris which is new for 2014 and is 8 speed.  Now it could be that a savvy cyclist will want more gears but these are quite enough, believe me!  The nice looking chain set has 46 and 34t which is a sensible spread.  The cassette is a Shimano 13-26t.  Expect trouble-free easy gear changing with this.  While the gears could be lower still, this will suit all but the steepest of climbs.

What you don’t get for your £600 is a set of pedals.  This is not uncommon and allows customers to make up their own minds and choose from the many different types around. Probably best to go for some ordinary flat plastic pedals to start off with.  Going for clip less types could be either brave, wonderful or plain child abuse.

Conclusion

There’s not many bicycles around for youngsters who are keen cyclists, so it might be a case of grabbing one of these while you can.  Faffing around doing endless research might cause you to miss the boat.  The price tag for some of £600 might seem a bit steep for a kid’s bike but so too is the iPhone they might already have.  This is probably too expensive for many people but there are significant numbers of middle England who are prospering and this price is no big deal.

If you have a child interested in this kind of bicycle and the cycling that it is made for, go for it.  If they just want to pose with their friends on the local BMX track, this is not for you.

It is an interesting bicycle, nicely made and properly proportioned with a thoughtful approach.  Unusual, yes.  Appealing, yes.  Expensive, a bit.  Loved by a youngster, almost certainly over-the-moon.

Click here to find out more

 

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Cardiovascular risk assessment calculator

Flaxseeds before grinding

Flaxseeds before grinding

Regular readers will know I went for a health check up a few weeks ago and I was pleased that all my results are all broadly okay, although the Doctor thinks my blood pressure could be a little lower.  My cholesterol score was “five” and acceptable to my Doctor even though it was suggested about being lower.  I wasn’t too worried about that as the blood samples were taken in January after some rich living over Christmas.  Here I want to mention something about maintaining a good cardiovascular system and at this point to remind you all I’m not a Doctor and therefore don’t read my blog as authoritative medical advice — I don’t want you complaining of a heart attack because of my blog!

With my Coast to Coast ride coming up and much training to be done I have been thinking about my current performance and what my strengths and weaknesses are.   My strength (I think) is having a good cardiovascular system.  I find I can talk easier than others when cycling or running up hills.  I put a lot of this down to running, especially hill running which I have come to enjoy so much over the last few years: sometimes I would run up a hill as fast as I could and get to the top panting and out of breath.  Then I’d jog back down and do it all over again!  That is ‘interval training’ and has much support and benefits if done wisely.  This running and interval training has put me into a fairly good position.

While I was at the Doctors reference was made to some assessment indicator and I was told my risk of having a heart attack or a stroke in the next ten years was very low.  That’s good to know.  Naturally I could risk having a quick look around on the internet and seeing what they were referring to and it’s not difficult to find on-line tools to check yourself out – such as this.  Why not try it out yourself?

What else helps, apart from interval running?

We all know the basics of keeping a good heart – quitting smoking, maintaining a good weight / BMI, getting some exercise and eating well.  I want to mention something about food here and in particular about making the effort to get in those extra little nutrients which I think can all have an accumulative effect.  One of these is Linseed, aka Flaxseed.

Flaxseeds, after grinding

Flaxseeds, after grinding

This morning I needed to grind some more Linseed.  This is one little thing I can easily do to stay in good shape, albeit a fairly small ~ but important ~ building block.  This brings a supply of Omega 3 and 6 each day which is said to help lower cholesterol and help protect the cardiovascular system.  It is a nice feeling to go through this ritual often but it is a simple thing to do.  We buy whole seeds, either brown or golden as both are good and then whizz it through our coffee bean grinder – it seems to do a good job.  A coffee grinder, I should say, is a really good gizmo to have in the kitchen as it can be used for all kinds of things (ours is so old and battered it is actually held together with sticky tape).

Flaxseeds are just one food that helps.  Others that are brilliantly helpful include the following:

  • Other good fats.  These could include nuts, especially Brazil nuts, oily fish containing Omega 3 and 6 fatty acids.  Pumpkin seeds I have regularly and include this in my diet.
  • Colourful fruit and make sure it is a wide variety.  Oranges, pineapple, melon, berries, mango, peaches etc.
  • Carbohydrates which are wholegrain and include muesli, pasta etc.

I see all this as an important part of maintaining a healthy life.  Cycling is part of that, running too, and it’s important I keep these in the right order.  Although I love cycling and running, I have to remind myself these are all “means to an end”.  The “end” being able to remain healthy for as long as I can.

Now then.  I’ve already had breakfast but now I feel hungry again!

Related:

A cyclist’s breakfast

Flaxseed, Linseeds

Why regular health checks are important

Easy way to give up smoking

 

 

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Beware of Bike Shaped Objects

Bike Shaped Object in for a tune up

Bike Shaped Object in for a tune up

Newcomers to cycling need to beware of Bike Shaped Objects, BSO for short.  I’m not saying not to buy one, but just take care to make sure it’s in good order before you start to use it.  Make sure you don’t part with too much money, if any at all.

Recently a friend of ours acquired a BSO and I offered to tune it up for him.  He had the good sense to agree and it’s just as well as I came across a number of common issues.  They are easily dealt with and can make the difference between a safe and unsafe bicycle. Even if the faults are not dangerous, they will take away much of the pleasure which is bound to be stored up and become worse.

The bike itself

The bike didn’t seem to be high mileage once I’d started to look over it.  If anything it was a bit dusty, neglected and unloved, although certainly a few years old.  The chain didn’t seem to be worn at all which is a positive sign.  I checked by trying to lift it off the front chainring and it was almost like new.  The tyres and brake pads didn’t seem to have much wear at all.

P1160039Probably seven – ten years old now and must have been fairly ‘budget’ in the range, most likely a supermarket-type or Cycle King type of shop where they would be selling these like hot cakes for a £149 each.  There’s no escape this is a heavy bike which will be hard work but at least it doesn’t have unnecessary suspension (full suspension on cheap bikes is awful).

Possible snags to look out for

First up is the squewer on the front hub.  These quick release squewers are welcome features on any bicycle and fairly common on the front hubs.  Cheap bikes, like this, tend to have a solid axle on the rear as it is a cost saving feature – having a hollow axle and suitable hub which is strong enough is more expensive.  Care needs to be taken these are attached correctly which this one certainly was not!

Incorrect and dangerously fitted quick release lever

Incorrect and dangerously fitted quick release lever

A further problem on the safety front was the operation of the brakes and the alignment of the brake pads

Badly aligned brake pad

Badly aligned brake pad

Getting these problems sorted was fairly straight forward although sometimes getting the spring tension in cheaply made and anonymous V brakes can sometimes be tricky.  These were okay, thankfully.

So what are the pros and cons of BSOs?

Pros

  • BSOs can be obtained for little or no money
  • Useful as a local “pub” bike
  • Useful if you need to leave it at a railway station and best to regard it as semi-disposable
  • Many around to choose from
  • Anti snobbery message
  • A cheap easy way into cycling i.e. testing yourself out
  • It could become the cheapest possible form of transport you will ever have
  • Could lead you into getting a decent bike which you will find so much better – you could really get the cycling bug!

Cons

  • Heavy, often awkward to ride
  • Pedal / saddle position often too close, difficult to stretch your legs out properly
  • Often horrible lurid colours, model names even worse
  • If bought from a supermarket, never trust the person in the shop who assembled it
  • Accept the fact that although it cost £149 (give or take) to buy, the ex-factory price was about 10% of the selling price.  So what do you expect?
  • The cost of replacing tyres and a few other parts might not be economically viable
  • Can be tricky to set up and service
  • The cost of buying a rack, mudguards, lights and a lock will double the value
  • Some are so awful it might put you off cycling for good

Where do you stand on BSOs?

If you’re a cycling enthusiast, do you have one of these?  What do you think about it?  Are these useful spare bikes that you don’t need to worry about if it gets stolen?  A useful bike to have alongside your “Sunday Best” bike?

Or are these BSOs no more than junk, scrap metal?

Where do you stand?  Just leave a comment and let’s see the range of views….

Posted in buying guides, cycle maintenance | Tagged , , | 4 Comments

The best thing about cycling

IMG_0810Never be in doubt there is a real buzz going on about cycling these days.  It’s gaining in popularity at all levels, right from people dusting off their shopping bike and gearing up for cycling no further than the local shops, through to enthusiasts taking on more serious challenges.  Here’s a few observations and maybe some of these might be familiar to you:

Most people who know me will recognise me as a long term cyclist.  This shows itself in a number of ways:

  • At work colleagues sometimes start up conversations about cycling by asking “where’s the best place to buy new bicycle tyres?” or “can I pump my tyres up at a petrol station?”.  I sometimes smile to myself when I am seen with my cycling gear on (helmet, Lycra, gloves, cycling shoes) and I am asked if I’ve cycled in?
  • Non cyclists are talking about the great events: the Olympics, the last two Tour de France wins, the 2014 Tour coming to the UK
  • At church people often strike up a cycling related conversation.  It ranges from my fellow Coast to Coasters through to some just starting out, asking about traffic free routes.  Quite often people remark on how expensive bicycles are!  I reckon many think of bicycles as costing £100 or £200 and can be shocked to learn many cost well over £1000.  “Wow!” they say “you could buy a car for that!”.  Indeed you could but it would probably be fairly old and far more expensive to keep on the road.  Bicycles, while not cheap, bring many other benefits.
  • I see more and more cyclists out in the countryside nowadays.  Each year there are more than ever.  This is wonderful and we can never, ever, have too many cyclists around in my view.
  • Many bike shops seem to be flourishing, currently many are getting in new stocks for the coming Spring and Summer seasons
  • Walk into any branch of WHSmiths and there is now a huge variety of magazines about cycling.  Interestingly there are fewer MTB magazines around

“So what’s that bleak looking photograph for?”

I took this on Monday evening as I cycled home from work.  Starting late afternoon it was soon dusk and I found myself I taking a slightly longer route home (22 miles).  Once out of Stevenage I headed through Whitwell and this photograph was taken climbing out of Bendish.  Sometimes it’s hard to remember when I’m in the Hertfordshire countryside that London is pretty close and Luton (with its airport) is even closer.  In spite of that it still feels so rural.  It is so satisfying travelling under your own steam.

The main point was feeling free.  Yes, cycling brings a great feeling of being free.  Free from the hassle of driving a car, depending on a complex bit of machinery working correctly, not to mention the need to comply with all the legal requirements and the cost of petrol and so on.

Apart from obeying the rules of the road, cycling is so unregulated and its wonderful being able to cling onto this.  This is a real tonic for me, with working in an environment with such attention to complex detail, accountability, governance and scrutiny.  Cycling is so liberating.  And that’s the thing about cycling – freedom, independence and self reliance – arguably the best thing about cycling.  A simple photograph I know – but it just reminds me of all the good things cycling brings.

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Repeating the Luton CC Reliability course (sort of)

Cycle ride in numbers:

Miles: 61

Time: 4 hrs 02 minutes

Average speed: 15.2 mph

Snotty cyclists: 0

Chatty friendly cyclists: 2

Food eaten en-route: 0

After last week’s amble around the Luton CC Reliability course, which included a couple of short-cuts, I thought I’d have another go on my own.  Things were certainly looking up with near-perfect weather and the map in my pocket.  Suffice to say expectations were running high.

I cycled over to the (then) start at Edlesborough and then carried on the course.  Before last week I hadn’t actually cycled on some of those little roads, even though I knew they were there.  It all seemed very familiar in terms of the surroundings but strange not being surrounded by so many other cyclists for the first few miles.

Luckily the Luton CC sign was still there

Luckily the Luton CC sign was still there

From Eldlesborough the route goes through Slapton, over the Grand Union Canal and up to Ivinghoe and in turn up to Ivinghoe Beacon – like many other cyclists I love those roads leading up to the Ashridge National Trust Estate.  I was rolling nicely along through the leafy roads of Ashridge, passing the houses owned largely by millionaires.  The interesting bit was nearing Potten End, not far from Hemel Hempstead.  That photo shows the sign Paul and I had missed.  It must have turned around in the wind or something as clearly the club officials would have taken that down.  I checked the written instructions as I was wanting to follow the exact route.  That was fine and I could see exactly how we went wrong by missing that sign and wasted so much time trying to get back on the right route.

Adapted Luton CC Reliability route

Adapted Luton CC Reliability route

Cycling through Bourne End, Bovingdon, Chesham were all uneventful and then just before Great Missenden turning back on to the quiet lanes I was needing to check the directions at almost every turn.  That was fine until I was approaching Wiggington and Tring when I was overtaken by a Luton CC cyclist on a gleaming new bike.  I was able to catch him up and we chatted for a few miles as I had thought he was more-or-less following the route.  We weren’t but never mind, it was great company and pleasant scenery as we headed towards Aldbury and picking up the route once again.

From Aldbury there is a steepish climb (known locally as Tom’s Hill) where I got left behind.  He had an advantage on a gleaming 2014 Cannondale against my steel Thorn.  Once I was at the top and cycling through the woodland area was was overtaken by another cyclist.  Certainly a strong looking rider and I found myself pulling up alongside after a mile or two to say hello.  His name was Steve and the kind of person who was so easy to strike up a conversation with.  Good luck, Steve, in your Berkhamsted half marathon.

And now, a jibe against myself!

Last week I teased my friend Paul about his frequent fuelling – as he made sure he was eating at regular points in order to replace all of the calories he was burning.  I remember mentioning to Paul that when I go running I always go best on an empty stomach and would never need any water or energy for the first 90 minutes / 10 miles.  While that was fine, I came to realise in the last hour of my 4 hour bike ride I was starting to “run on empty”.  I was feeling seriously depleted and finding my pace was dropping.  I was feeling pretty stiff as well – my back and my neck.  I realised I was struggling and feeling very uncomfortable, more so in the last two or three miles.

What made things worse was getting cramp at various stages; mostly this was in my toes and feet.  That I can handle while I am cycling as it will pass sooner or later.  Then, on the very last climb, I had cramp in one of my quad muscles.  That was a horrible painful experience but being stubborn I refused to stop.  By the time I reached the top it was gone, thankfully.  My feet were cold, along with my fingers: is this connected?  Is it a deficiency?  Is it a circulation issue?  What’s going on?

I remember I kept thinking “if I feel like this after 60 miles, how will I ever manage 150?”.  The answer, of course, is fuelling with the right mix of carbohydrates and fluids but not to over do it.  Training is also a major key factor, training my body to operate in this way is also very important. I have just under four months to the big event and I’m looking forward to it!

So Paul, you have a good point.

Recovery

When I got home I was pretty tired and stiff.  You know what made a quick improvement?  Two mugs of tea and a glass of Cherry Active.  I could almost feel it reaching my leg muscles and minimising any soreness.  It worked.

I slept soundly.  I knew while I was sleeping I was benefitting – yes it’s as if I almost knew I was asleep.  I have had this before and it’s a strange feeling – being in a (deep) sleep with the body repairing itself and being aware of that happening.  Now of course, I can’t prove that ~ being in a deep sleep ~ and maybe I wasn’t ~ but it certainly felt like it!

Related:

Crickey, I’ve entered the Coast to Coast in a Day

Cycling and cramp

How do you prevent cramp?

Photographs

I only took two photographs on this ride.  The first, the previously missed sign posted above.  The second, these wonderful clouds back-lit by beautiful late afternoon sun.  Signs of spring coming at last!

Late afternoon sun, 1st March.

Late afternoon sun, 1st March.

Posted in cycling, great rides, health | Tagged , | 3 Comments

Are smoothies good for you?

Smoothies - full of goodness

Smoothies – full of goodness

I’m going to argue with the Daily Mail and say smoothies are good for you, very good in fact.  I mention the Daily Mail because one day I Googled “are Innocent smoothies good for you” and up came an article by the Daily Mail entitled “15 WORST ‘health drinks’ which included the smoothie containing pomegranates, blueberries and acai fruit.  I was astonished they would say such a thing.

Daily Mail, March 2013

Daily Mail, March 2013

The Daily Mail, in this article from March 2013, have got this seriously wrong if they rate the Innocent smoothie so badly.  Their argument is concerned with the amount of sugar in the smoothie – equivalent of  34.3g in a 250ml serving and this equates to 171 calories.  They then start making comparisons with a pile of doughnuts.  Apparently a Dr Lustig says the amount of sugar in a 250ml glass of Innocent smoothie should be our maximum sugar intake for the day.

 

My view

Smoothies are really good for you.  Why?  Simply because fruit is so beneficial for us as it delivers a range of vitamins, phytochemicals, antioxidants and other nutrients which are good for us.  Typically a good smoothie will have 1 or 2 grams of fibre per 100mls which is useful.

We are told we should consume “5 a day” – this being a mixture of vegetables and fruit.  These can be raw, cooked, juiced and so on: they all count and all have their pros and cons.  In my view the “5 a day” is the absolute minimum and I normally aim for 8 to 10 portions a day.  Other people manage more.  The main thing is to ensure you have a good variety during the day and vary your instate through the week.  With such a wide variety of fruit and vegetables easily available it isn’t difficult to do this.  Smoothies are generally accepted as providing the equivalent of two portions, even though they are typically made from five or six fruits.  Some of the fruits, it has to be said, are small in quantity and difficult to count.

It is through having such a wide variety of fruits (and other foods) that we remain in good health and fight off deseases, including some cancers.

Sugar

The Daily Mail are right in saying smoothies have quite a lot of sugar in.  It is also true to say we, as a nation, consume too much sugar.  However, they are naturally occurring sugars and we do need some sugars in our balanced diets.  I can understand that for some people, a rush of sugar from a smoothie, may not be good.

The Daily Mail are completely wrong to suggest an Innocent smoothie (or any other smoothie for that matter) is unhealthy.  For people who are obese or diabetic they will naturally need to take care about what they eat or drink – especially sugar in its different forms.  It’s through cutting out junk food, fizzy drinks etc that will bring real benefits.  Yet again this is an example of narrow minded journalism which doesn’t pick up on the whole picture.

My common-sense approach is this

  • drink a sensible quantity each day – and I think 250mls is fine for most people
  • consider diluting a smoothie with water if necessary and consuming it over a longer period of time, if that will suit you better
  • don’t stop having smoothies alongside other healthy foods; make sure you do this every day
  • make “5 a day” the absolute minimum
  • make sure you have vegetables as well as fruit
  • if you can, organic food is always better but it can be very expensive and don’t assume it will taste any better
  • buy a selection of different smoothies when you go shopping.  Drink these in date order and make sure you have the widest variety you can
  • smoothies are great for breakfast and after intensive excerise (the antioxidants soak up free radicals)
  • stop reading the Daily Mail

Related:

Cyclist’s breakfast

Stocking up on Cherry Active drink

 

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