Repairing bicycle punctures

Posted on 13 December, 2013 by doug
Thorns are just one of many things that can puncture a bicycle tyre and inner tube

Thorns are just one of many things that can puncture a bicycle tyre and inner tube

Repairing bicycle punctures is a pain.  On average I get a puncture every 1000 miles, far too often.  Last week I think my 1000 miles were up as I managed to pick up a puncture as I was cycling to work.  Here’s how I deal with it.

  1. As soon as you suspect you might have a puncture, stop and check it out.  For me I clocked the problem as I turned a sharp corner fairly quickly and it felt as if the back wheel was sliding from under me.  I looked back, hoping to see an oil slick but no, there was nothing there.  So I stopped, felt the tyre and sure enough it was soft.
  2. There was a nearby gate to a field and that was a safer place to fix the problem.  Some cyclists seem to think its fine to just stay in the road and fix a bike: please don’t do this.  You might be feeling rather flat yourself if you get run over.
  3. I always carry one or two spare inner tubes, some Park Tools tyre levers and glue-less patches.  Sometimes it seems a pain-in-the-neck making sure I always have this but I’m thankful when it’s needed.
  4. On my brake callipers there is a small lever where the outer brake cable joins the brake.  Flip this up to slacken off the brake pads to make removal of the wheel easier.  Some bikes will have something on the brake lever which allows for the brakes to slacken off.
  5. Once the wheel is off the bike, take a look around the tyre to see if there’s anything obvious causing the puncture.  If you can see the problem, that might make it easier to patch the inner tube at that point.  Don’t assume there’s nothing else sticking into the tyre – check it all over!  Feel around inside the tyre to see if you can find anything else poking through.
  6. If you’re not patching the tube, replace it.
  7. Always inflate the new inner tube a little so it takes shape a little.
  8. Fitting the tyre is a reverse operation but take care not to pinch the new inner tube by using tyre levers to prise the tyre back onto the rim.  Use your numbs if you can.
  9. Pump the tyre up.  You are probably like me and don’t have any gauge on the hand pump so you’ll need to guess the pressure – how does it compare against the other tyre?  As you’re pumping it up, make sure it is seated down nicely and not about to blow off the rim (causing an even bigger puncture to deal with).
  10. Refit the wheel, making sure the chain is on the same sprocket as when it come off (I normally put it into top gear before I take the wheel off).
  11. Remember to re-flip the brake cable adjuster.
  12. Check everything is safe, pick up you’re old inner tube, tyre levers, valve caps etc
  13. Check the wheel is in alright: straight, brakes okay, QR skewer tight and so on.

 

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Thorn Audax Mk3 5000 mile review

Posted on 13 December, 2013 by doug

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Earlier this year I clocked up 5000 miles on the Thorn Audax and that’s time to review my investment in cycling.

In brief, the Thorn Audax is a fairly traditional steel frame bicycle, aimed at cyclists who are looking to do some brisk day rides, with the option of some lightweight touring.  You can either buy the complete bicycle direct from Thorn Cycles and choose from an impressive range of options, or as I did, I purchased just the frame and asked my LBS to build it up to a very similar specification.

The frame

Any steel frame bicycle placed alongside carbon fibre or even aluminium is probably going to feel heavy.  However, that’s not the whole story.  It is very well made, clean joints and all the braze-ons you really need with some thoughtful touches.  The “visible” ones include a pump boss, fittings for front and rear pannier racks along with scope for two water bottles.  As an aside, I sometimes cringe listening to some cyclists fretting about saving 100 grams here or there on their bike – they might be well advised to take a look at their own weight first (rant over).

The handling is important for me.  It combines a fairly sprightly and responsive ride (compared to a full-blown touring bike) and reasonably stiff in the right places.  Cornering on fast downhill bends are easy to control well.  The standard forks do a great job in soaking up bumps and rough road surfaces with steel having a little “flex” and “give”.  I think they’ve done well in terms of selecting the right tubes in the different parts of the frame so it all works well together.  You can’t “see” the handling when you look at a bike in a catalogue or a shop.

I think the finish is pretty good, though colour is down to personal choice. The decals are fairly subdued which suits the slightly understated nature of the bike: this is no “boy racer”.  In fact I think it already looks a bit old fashioned, which is perfectly fine for me (who cares anyway).

Components

Some of these are less impressive but its important to keep these things in proportion: you pay for what you get and components are generally expendable to a point.

The wheels are good but I fell out with the Panaracer tyres owing to far too many punctures.  Considering these are the “tour guard” puncture resistant variety, I regret to say I had far too many punctures.  I have totally changed my mind about these and while I know many people rate them highly (and Thorn Cycles promote them) I will not be buying any more.  While it’s true the skill in the wheel building is as much to do with the continued straightness of the rims, these Mavic Open Sport rims have been superb.  They’re strong and light.  They are also surprisingly cheap as I discovered when I had one rebuilt following an encounter with a road defect.  The hubs are Miche RG2 – quite obscure but absolutely superb and still as smooth as the day they were made.

The drive chain works well but I’d do it differently next time.  It consists of a Shimano DeOre triple chainset, DeOre mechs, a Sram 12-26T 9 speed cassette and Shimano bar end shifters.  It all works well and an incredibly wide range of gears – far more than I need.  I can count on the fingers of one hand when I have used the 26T granny ring.  The bar end shifters have always been reliable and the front mech is non-indexed, meaning you can “trim” the position precisely.  The rear is indexed and works superbly, never missing a smooth change.  Do why would I do it differently next time?  Simply because I prefer the Shimano STI system which is, in any event, virtually the norm on any road bike you’d buy off-the-peg.

The STIs are of a better ergonomic design and save the gaffing around of taking your hand off the handlebar to change gear.  The bar end levers are okay for what they are; perfectly reliable and cheaper.  Click here for a previous post on this subject.

The Shimano SM BB51 bottom bracket, on the other hand is very disappointing.  This was worn out somewhere between 3000 – 4000 miles and I have learnt this is about the normal lifespan.  Years ago a decent bottom bracket would last the lifetime of a bicycle but these fancy external bearings (requiring a special tool) are not exactly brilliant.  I replaced it like-for-like against my better judgement as a temporary fix but I will reconsider the whole transmission another time.

Contact points are always a personal choice to a large extent.  The Brooks B17 saddle is well documented and a long standing classic and therefore little more to add.  The Shimano SPD touring pedals do their job well and have been used on another bike for a good few years.  Handlebars and stem are in proportion to the frame size and suit me.

Other miscellaneous parts include a average Nimrod adjustable rack and SKS mudguards, which replaced the flimsy ones originally fitted.  Other bits are too trivial to mention.

Overall conclusion is that I’m really pleased with the Thorn Audax.  The frame is superb in terms of ride quality and handling, plus it’s nicely made.  When I got it I aimed for a good long term investment which is what I have.  Components fail, come and go but the heart of the bike is worth getting right.  It is as close to a perfect do-it-all versatile bike for me: it’s great for day rides, commuting, light touring and going to Sainsbury’s.

If it was written off or stolen I would buy another as I like it so much.  I would change the transmission to a compact 50-34T chain set with STI levers (probably Tiagra or 105) and the appropriate mechs.  Other than that, it is just about the perfect bicycle.

Here’s to the next 5,000 miles and beyond.

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Reply from Luton Borough Council re Busway

Posted on 9 December, 2013 by doug

P1150433Some readers might know I had written to Luton Borough Council asking about future developments of the Busway cycle path.  After a little delay I am pleased to get a response, which appears helpful.

I had asked about the surface and whether there were any plans to improve it.  It should, however, be noted that it has improved and become smoother through natural usage.  I also asked about the barriers as they seem too narrow.  Finally I asked about signposts to connect the Busway cycle track with NCN 6 which goes from the edge of Luton to Harpenden.

Here’s the response:

“In relation to the shared use path next to the busway, we are aware that
the compaction of the surface is of differing levels of quality. We are
looking into a number of issues that have been highlighted by the first
inspection of the route. The issue of the barriers is a tricky one
particularly as they were installed at the request of the Police in
particular to prevent motorcycles accessing the track next to the
busway. We are looking at alternative systems but we must find the right
balance between access for cyclists etc and prevention of unauthorised
access.

In relation to your question about signage between the end of the
busway, I wasn’t sure if you are referring to the end of the Guideway at
New Bedford Road (NBR) or at the end of the bus only road at Kimpton
Road. If you are referring to NBR then there is no signage between there
and NCN 6. The official route for NCN6 is down Manchester Street,
through the pedestrianised area of George Street and then continuing
down Park Street. If however you are referring to Kimpton Road, Sustrans
are looking at an appropriate signage to NCN 6 in this area.

I trust that this answers your query but please do not hesitate to
contact us”.

I think that’s a helpful reply on the whole.  Nevertheless the barriers still remain and are a nuisance for many cyclists.  It seems it is a case of solving a problem before it starts, or anticipating the worst in people.  This might sound a bit idealistic but I think that’s a shame i.e. assuming people will abuse it.  However Luton Borough Council are correct in recognising the right balance has to be struck and it would be odd if they didn’t take on board what their Police colleagues advise.

It’s good to know that Sustrans are looking to complete signage to connect it to a nearby cycle track.

Although we live in a society where we expect everything to be delivered instantly, reality isn’t always like that and we learn to be patient instead.  Some things take a while before they’re completely finished.

So there you are.  A step in the right direction.  Are you okay with this?  Are you still angry?  Please leave comments etc below.

STOP PRESS:

10th December 2013: Luton Borough Council have pointed out that there always has been a problem with motorcyclists accessing Blows Downs, hence taking an “aggressive” stance with Busway barriers.

Related:

Luton & Dunstable Busway, September 2013.

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9th Rule of Saturday Cycling – Cycling at dusk is great!

Posted on 8 December, 2013 by doug

IMG_0473The latest Rule of Saturday Cycling is indeed Cycling at Dusk is great – even in December!

In our family we often make lists of things to do, especially on Saturdays which tend to be fairly busy days.  Although I really like Saturdays it can sometimes be a challenge to squeeze in a bike ride or a run and this time I didn’t manage to start cycling until dusk.

“I won’t be long” as I set off, thinking I might just do a mile or two, just as a token bike ride.  Starting off was chilly and the dew was already forming on cars under the clear skies.  Somehow I thought I’d be short changing myself if the ride was too short and so I decided to go on one of my running routes.

On my way back I stopped on the top of Dunstable Downs and as usual the view was stunning.  The sun had already dipped below the horizon and the lights of Leighton Buzzard and various villages.

With next year’s Coast to Coast challenge I need to keep pedalling away.  Besides, no bike ride is complete without huffing and puffing my way up a hill.  Somehow, each time I cycle, I can feel my cycling muscles are getting a little stronger each time.  Just as well really, what with the 150 mile challenge next year.  As I have said before, I can probably handle the 150 miles but its the 4,500 feet of climbing which is spooking me a little more nowadays.

The other thing that’s starting to occur to me is that its only about six months away.  So far it has been so say to think of it as being “next yea” which is a code for being “way into the future, next year is a long way off”.  Next June is only six months away.  Gulp.  I try to console myself…. which is harder – running a marathon or cycling 150 miles?  I remember when I was supposedly truing for my marathon, I was not only behind with my training but I managed to get a dose of ‘flu which meant my running shoes were unused for two weeks.  When I restarted my training my legs felt like jelly and a 10 minute run seemed quite a challenge.  As it happens, it came together okay and I had a good time (which I am am still astonished at).

So, what will the training be like this time?  Will I manage to build my endurance, muscles and stamina up?  Will I ever get the time to do enough training?  Of course, I don’t know.  This is a new challenge for me and it’s quite a journey which I am already enjoying, even though its only just starting.

As for cycling at dusk….

it can be a lovely time.  Sometimes runs and cycle rides can turn out to be completely different to how you expect them to be.  I like that.  And although I didn’t see the sunset, the last bit of light in the sky was simply stunning, uplifting and almost magical.

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Triathlon gear checklist

Posted on 7 December, 2013 by doug

A few days ago I went on some project management training at work.  Believe it or not, we got onto discussing a triathlon gear checklist!  One of my colleagues, Annie, used her forthcoming triathlon as a working example of a “project”.  It was really good having a non-work example for the group to discuss.

I think most people were amazed at the planning needed to compete in a triathlon: not only the months of training beforehand but the logistics of getting everything sorted in the 24 hours before the race.  We could all understand why Annie was juggling list upon list in the final countdown of wrapping things up at work and switching into her triathlon mode of thinking.  These are some of the things she had to do in the 24 hours before her event:

Car should be emptied of anything that doesn’t need to be there.  Get rid of any work related papers, files and books.  Make sure the petrol tank is full.  If you plan to carry your bike inside the car, get it ready by folding the back seat down.  Alternatively get your bike carrier out and ready to fix onto the car.

Food is really important for Annie.  She eats normally the day before a race and ensures she is well hydrated.  NO strong coffee to keep her awake as she needs a good night’s sleep.  As her race starts at 11am, she will have a light breakfast including carbohydrates.  It is important to check she has packed her energy gels which she knows suit her well.

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Some light training in the gym the night before seems to suit her.  This is aimed at keeping her nimble and fairly stretchy.  This will be the gentlest of workouts, nothing demanding at all – months of hard training have got her into being race-ready – she can’t risk getting injured this close now!

Check all the kit which should be clean and neat.  This includes everything she will wear before, during and after the event.  This should all be laid out the night before and packed (apart from what she wears going to the event).  This is where Annie’s lists come into play as she goes through “Running shoes? Check. Socks? Check. Running top? Check.  Running shorts?  Check.  Goggles?  Check.  Swimsuit?……”. And so the list goes on for each discipline, including transition things like a towel.  Don’t forget race numbers, safety pins, mobile phone, money and so on.

The bike! On the big day Annie has a short spin session using her turbo trainer at home.  It won’t be too demanding but enough to get her circulation truly moving and her muscles warmed (this is important where a car journey follows).  She always gets her partner to check the bike over one last time “Tyre pressures? Check. Clean?  Check.  Chain lubed?  Check.  Tool kit for assembling bike? Check.  Water bottle?  Check. Cycling shoes? Check….”.  You get the drift.

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Annie is proud of her best race bike – full carbon!  It never gets used as a hacking around training bike. She calls it her Sunday Best bike!  It’s a women’s specific bike which refers to the frame geometry and how its such a good fit for her.  There’s a growing choice these days from a number of brands and include an impressive 12 models from Orbea Bikes which mirror the men’s versions.

Mental focus will be important for any of the triathletes but equally important is relaxing a little and enjoying the whole event!  All those lists, Gantt charts and self imposed pressure.  “Don’t lose it.  Don’t lose your cool.  Stay in control” she always tells herself.  It works!  Knowing everything is sorted, prepared, packed means that she will enjoy the atmosphere, chatting to fellow competitors.  When it comes to sorting out the transitional area, everything comes to hand easily and this makes getting out of the water and onto the bike more seamless.

Naturally after the race will be time for truly relaxing and she says “that’s not always as easy as it sounds”.  Annie says she will have some money ready to pay for a massage, perhaps some warm food or even a well deserved meal in a restaurant or whole-food cafe.  While its nice to have a meal like that, its very wise to have some appropriate post-race food rich in antioxidants and protein – these also will be part of the kit.

By getting all the details right and preparing well, she’s more likely to have an enjoyable, worry free race.  Good luck Annie!

 

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London cyclists stage a “die-in”

Posted on 3 December, 2013 by doug

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UK readers will no doubt be aware there have been a number of fatal cycling accidents on the streets of London lately.  These deaths have been widely reported and it seems various politicians, including London Mayor Boris Johnson, have found themselves in a difficult position.  This, dear chaps, is no time to sit on the fence making sympathetic noises with no substance.

Aside from the actual accidents, often involving lorries, there is almost certainly much to be learnt by officials, drivers and cyclists alike.  Perhaps the most moving element is the sense of commaraderie amongst London’s cyclists.  Following a protest organised by the London Cycling Campaign on 13th November, the story goes that a couple of protesters asked themselves what else could be done.  This was about the need to press the authorities into taking some positive action to keep cyclists safe.

In no time at all a protest plan was being hatched with the help of leaflets, Facebook and, no doubt, much word-of-mouth taking place to good effect.  The result? On Friday 29th November, over 1000 cyclists arrived at the headquarters of Transport for London (TfL) and then after a brief speech and some appropriate music, everyone lay down on the road, right where they were.  The photograph above (by Rory Jackson) is impressive but it does it convey the passion, the sounds, the unspoken kinship between those present?  Perhaps as a photograph via Twitter, no, it doesn’t.  As a message to bring you in to know more, yes it does.

Seeing 1,000 cyclists lying down on the road, with their bicycles, must have been an incredible sight.  Just imagine yourself there – 1,000 cyclists, all there for the same purpose.  I cannot help but be deeply moved as I imagine what it could be like.  Surely it must have had some impact on Boris Johnson and his officials, surely it must?

I wouldn’t be surprised if those cyclists underestimate the impact they could have on the capital.  Apart from vigils taking place, solemn and fitting as they undoubtedly are, there are a number of other things that can be done.  Just imagine all those cyclists – and more – refusing to cycle for a day as a protest against the roads which are becoming so unsafe in London.

What would be the effect if London’s cyclists refused to cycle for a day as a protest.  No big deal?  Well it would be if they each decided to drive their cars instead: how would London cope with those thousands of extra cars on the roads at peak times?  What if, instead these London cyclists travelled by tube or by bus.  The capital could be gridlocked: perhaps then some notice might also be taken.  This is where co-ordinated action can work as, to be effective, they would all have to do the same thing and preferably at the same time.

Let’s not start throwing snow balls….

In the meantime it is perhaps easy for different groups to be antagonistic towards each other, to start throwing snowballs at each other.  Group action, as we have seen, is one thing but I question what will be achieved by hurling accusations about motorists who transgress or Boris Johnson for not taking sufficient corporate care.  In response we must not have a battle where cyclists are accused of running red lights, not wearing helmets and so it must be “their fault”.

Group action catches the eye in a moving manner.  It can be dignified, respectful and passive.  Most of all it can effective as it can pull the heart strings, appealing to the humanity which does exist in those glass fronted office blocks.  Those office blocks include cyclists afterall with a voice that much be heard in a measured way to bring about change.

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8th Rule of Saturday Cycling: Dunstable Shared Space – what are the rules?

Posted on 1 December, 2013 by doug

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There’s been a real fuss made of the Shared Space in downtown Dunstable lately.  Much ridicule is being expressed and I thought it would be timely to check this out.  That’s not to say I haven’t had a nice “proper” bicycle ride today – I did – clocked up 30+ miles around the quiet undulating lanes in Hertfordshire.

What is the Shared Space in Dunstable?

A fancy name for an existing road in the middle of Dunstable?   A description of the latest hair brained idea from town planners who are totally bonkers?  A pleasant way of decluttering our streets by taking away all those excessive white lines and “don’t do that” signs?  Moving away from the car-dominated environment?  Creating a more pleasant space in a congested town?

It could be all of those things but how user-friendly is it?  Do people know what to do?  Where to go?  How to get there?  What are the rules?  Where have the curbs gone? Can people walk around where they like?  These were all questions I was asking myself as I cycled there to take a look.

Dunstable is not the only place to have a Shared Space.  Ashford in Kent is a model Shared Space and has been established for a year or so.  One of the features is that road accidents have been reduced, somewhat paradoxically.  Through removing street furniture, even curbs, it is said to be successful and in Sweden the Government is going even further by designing out fatal collisions completely by 2050.  Amongst the measures are replacing junctions with roundabouts.  Already the Swedes have the lowest fatal accident rate in Europe.

First impressions?

P1150766My first impressions were not good.  A very stern sign on Court Drive advises of the shared space.  This is right by a junction without the familiar white lines showing who has priority, or right of way.  Opposite there is a metal fence by the College – clearly some damage has occurred but why?  Helpful to know the Paramedics are stationed nearby by.  In case things are really serious, as someone pointed out, there is a funeral parlour at the other end.

Cycling around the corner by the College and abandoned Court House, I found myself right in the middle of a wide road.  My instincts questioned whether I was in the right place but logic told me I was.  I have to say it was a little unnerving as I was undertaken by a bus and over taken by some kid in a little car, its lowered suspension made it look like a toy car.  He barely looked old enough to shave, let alone drive a car.

Then there’s a straight stretch of Road with Asda on the left and the Grove Theatre on the right.  That was okay.  Getting to a little roundabout was an interesting experience.  Was it a roundabout?  It wasn’t very clear exactly what it was but everyone seemed to treat it as a roundabout, so that was okay.  The road then turns left towards the Library where again it feels strange being in the middle of such a wide stretch of road and yet being in the right place.  It only lasts a few yards before you turn right into Vernon Place and join the end of a queue and the traffic lights.  That is a sign of coming back to the reality of Dunstable.

Some specific points

P1150773As ever with these things, they’re fine in theory but in practice, sometimes they don’t work out so well.  I thought it was useful having some “planters” in the road as a reference point and how they implied a left and a right side of the road.  They appear to be constructed from a roll of logs with a brightly coloured strip of plastic holding it all together.  Growing inside is a small shrub.

These planters do seem to have an important role to play in helping the traffic find its correct path.  And yet I can’t help but think how incredibly naff they look.  Such an expensive and important regeneration scheme and spoilt by the finishing touches.  Perhaps they are temporary measures, testing out where the optimum places are prior to being upgraded to something more substantial and stylish?

P1150777As you can see from the photograph on the left, the Shared Space can be quite wide in accommodating a bus lane (sufficiently wide enough for buses to overtake parked buses) and spaces for cars to drive in their own space.  Pedestrian crossing is helped by a central refuge area and the direction is indicated by a change in surface texture (subtle enough?).

My view about the Shared Space

I can see this has the potential to work quite well but it depends on people knowing how it all works.  There’s a good chance car drivers will feel frustrated and not in favour of Shared Space schemes but this could be because motorists are used to having urban designs built to accommodate them in a very clear way.  And yet, why should that always be the case?  Why should car drivers always be prioritised in urban environments?

The scheme in Dunstable is fairly new and may take a little while to settle down and allow some fine tuning to take place.  Getting rid of those awful planters and replacing them with something a little more pleasing would be a good step.  Perhaps an information display board and the ‘entrance’ may be appreciated.

I am not a town planner.  I’m just a consumer of what town planners plan: I’m just an ordinary bloke who drives a car and rides a bicycle.  This scheme is refreshing; it is not designed with cars in mind first and foremost. Having said that, it still felt a bit weird cycling in what seemed to be the middle of the road – perhaps I should have shared the bus lane or pavement, all in the spirit of the Shared Space?

However, I do wonder about the practicalities of going so far towards a totally de-cluttered street scene.  Most concerning are the road junctions with no white lines and no clear indication of who has right of way – this needs some clarification in a way that doesn’t undermine the shared space concept.

Concluding

Good concept, pleased its been done but not perfect – we all need to learn the rules!

Got a view on this? Agree or disagree?  Leave a comment below.

Related:

Luton Dunstable Bus Way cycle track

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Are dates good for you?

Posted on 30 November, 2013 by doug

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As you’ll know I’m loving all these nakd healthy snack bars and working my way through all of the different varieties.   I enjoy these as good healthy “saddle bag snacks” as training for the Coast to Coast 2014 gets underway (that’s 150 hilly miles, in a day).  I have mentioned these – and the Trek bars – also made by those nice people in Natural Balance Foods.

So are dates good for you?  As dates are a common ingredient in a number of their bars, I thought I might look into them and learn a little more.

Dates are a valuable food for sporty types.  These fruits travel quite well in tact because they don’t fall to bits, go soft and mushy, gooey and make a mess everywhere.  They contain generous amounts of sugars to provide energy and 100g of dried dates will provide over 200kcal, so that makes them a fairly potent fuel source.  Used as an ingredient in snack bars they are ideal.

Dates are fairly fibrous: they are filling to eat and are a useful food in easing constipation.  With this in mind it is always good to make sure your fluid intake is right – not too much, not too little.

Dates also contain Potassium which help the body maintain optimum fluid levels.  It helps regulate blood pressure and many metabolic processes.  Potassium is found in a number of other fruits so providing you get a good variety in your daily diet, being deficient is unlikely.

Other nutrients include vitamin C, magnesium and tyramine.  We all know vitamin C is essential for good health and we need to consume this daily as it’s not readily stored by the body.  It helps our immunity amongst other things.  As for magnesium, this is used by the body for a variety of purposes in muscles, nerves and only required in smallish quantities.

I think dates are a good ingredient for snack foods.  They are sweet and most people like the taste.   Me?  I love them, always have!   It’s lovely to scoff a handful at home when I’m feeling peckish and I know it’s probably more healthy than having a rummage in the biscuit tin.  Dates can be chopped and used in cakes, cookies etc so quite a versatile fruit to cook with.  However when used by the likes of Natural Balance, they are raw and pressed together with other ingredients so less of the goodness is lost.  This is something I warm to very much – I am not keen on over-cooked foods where much of the nutritional benefits have been lost.

The only downside to dates, as far as I can tell, is that I’ve noticed they can be sticky and cling onto my teeth.  This does not help me look after my teeth very well!   Grrrrrr.

I know dates are used by some long distance runners as vital fuel and I remember being impressed by the performance of some vegan runners in a race I did a while back – yes I got thoroughly beaten by a couple of gifted, lean and well trained vegans. I remember they were eating some dates from the back pocket of their jerseys just before the race.  So as I move from competing as a veteran runner to become an endurance cyclist next year, I reckon these foods will become increasingly more important.

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Taking care of your feet

Posted on 26 November, 2013 by doug

Everyone needs good feet – especially runners and cyclists.  It is so easy for any of us to take our feet for granted in spite of the punishment we give them.  Read any book about running and you’re bound to find a chapter on injuries.  Cyclists too can have foot problems and it’s worth checking out some ways of dealing with some of the common – and less common – problems with our feet.

Achilles Tendinitis

An Achilles heel problem is best avoided

An Achilles heel problem is best avoided

This can be a painful condition affecting the tendon at the back of the heel and lower part of the leg.  It can be caused by over training, especially when the calf muscles are on the tight side or through the wrong pronation.  Pronation is about the way your foot lands with each step.

For cyclists, if the position of your foot inside your shoe isn’t right, you can be over or under pronating with each turn of the pedal and this cannot be easily adjusted, especially if you’re like me and the millions of other cyclists using Shimano SPD pedals.  Surprisingly runners and cyclists sometimes have tight muscles and can really benefit from gentle stretching (I recommend doing this once the muscles are warmed up because ‘cold’ muscles aren’t as stretchy or supple).

While some running shoes  can correct this, you might be wondering when to buy running insoles.  These insoles can correct the position of the foot in the shoe and bring greater comfort.  Naturally they can be transferred between your existing shoes, or potentially to new shoes when the old ones eventually wear out.  You’ll see from the above link there’s quite a variety and I think it’s always worthwhile getting a decent quality.

Protecting ankle and knee joints

I once borrowed my wife’s pedometer and went for a run and from memory I did over 10,000 steps in an hour.  When we run, it’s amazing to think we have over double our body weight landing on our feet with every stride so for me this means 21  stone landing on my heel thousands of times in a typical run- no wonder we sometimes experience injuries!

With modern running shoes, we tend to “heel strike”- in other words our heel lands first and then we roll our foot forward and finally lift off with the ball of the foot.  Effective shock absorbing insoles can help protect joints and heel spurs.  Runners who are on the heavy side may be more vulnerable to any difficulties and may really find insoles useful.  Some have a gel pad which won’t overheat and you won’t know its there.  Could be a good investment which can even be transferred from one pair of shoes to another.

Blisters

Blisters are horrible, painful and can lead on to infections. They can disable you for a few days if they’re severe.  Many people are aware of the first signs of getting a blister and to be honest, I think it’s a tricky issue to deal with when you’re miles from anywhere.

Blisters are, in theory completely avoidable but they do tend to take people by surprise even if they are experienced athletes, ramblers or walkers.  They’re caused through friction against the skin, often on the heel or on the side of the foot behind the big toe.

I too have had unexpected blisters which at first puzzled me and the answer came from asking in my local Running shop when I was still a new runner.  You see I had been for an extra long run (I was training for my first marathon) and I managed to get a blister.  I was running in my normal shoes and socks – and so WHY had I picked up a couple of blisters?  The Running shop’s expert explained as we get tired, we tend to take shorter steps even though we might be running at a consistent speed.  Those shorter steps can cause subtle difference in the way our feet land and this is enough to create a couple of blisters.

What have I learnt from this?  Extra long runs (i.e. marathons, ultra marathons) or endurance cycling events are potential blister territory.  I routinely take a preventative approach before setting out on parts I know are vulnerable.  Much better to do this from the outset and not risk dropping out just because of preventable blisters – just imagine the disappointment!

“And what kind of plasters?” I hear you cry…. I reckon that while any plaster is better than nothing, it is definitely worth investing in something like this and made by Spenco. Spenco is an American brand of which I’ve had some positive experience of (gel pads in gloves etc) and so I feel pretty confident with something like this.  This is their 2nd Skin Dressing Kit and I think it is far more kind to your skin than plasters with strong adhesive.  Having a 2nd Skin Dressing kit in your bathroom cupboard is a useful step to take.

Wrapping up

P1100966All too often we take our feet for granted; we punish them, we rarely examine our feet until there’s a problem.  We need to take care of ourselves in this way, we all know it but often do nothing about it.  Getting a good fitting pair of shoes is obvious but we can do other things in looking after our feet:

  • Get your size checked from time to time, perhaps every two or three years.  Our shoe size can change in adults and  this sometimes occurs when people lose weight
  • Don’t wear the same shoes on consecutive days – allowing them to dry out naturally is the best thing to do
  • Pay extra attention to your feet if you are diabetic
  • Wash your feet daily and make sure you have clean socks ready
  • Remove any hard skin
  • Always make sure your feet are properly dried after washing; take care with using a towel in between your toes as it can be easy to crack the skin
  • Consider using flip-flops at swimming pools or gyms

 

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7th Rule of Saturday Cycling: the value of Recovery Rides

Posted on 24 November, 2013 by doug

IMG_0401Today’s rule about Recovery Rides is quite a hard one for me to grasp but it’s important I do.  In my eagerness to train for next year’s Coast to Coast I keep grabbing any opportunity to cycle in the belief that the more I do, the fitter I will become.  I push myself to ride up hills that I know as hard as I can.  When riding on the flat I alternative between spinning a high cadence and pushing a high gear.  And yet the real purpose of this Recover Ride was more about my general well being.  From my experience as a moderately successful runner, I would really benefit from such a ride.

What are Recovery Rides?

The principle purpose of a Recovery Ride is to allow your legs to spin a little without too much effort or strain.  Don’t use it for trying to build your strength, power or speed.  Simply allow your legs to enjoy themselves at an undemanding leisurely pace. Don’t tackle any big climbs.  Just enjoy going for a cycle ride, for the joy of it.

Recovery Rides allow your blood to circulate thoroughly through all your veins, arteries and capillaries in bringing nutrients to where it’s needed.  They also allow the body to repair itself in whatever way it needs to and rebuild itself to become a little stronger.  Such rides also continue to promote good sleep where the body carries out most of the repair work.  Recovery Rides are especially important for cyclists who train hard most days of the week.  Pressing on with too much hard cycling is counter-productive if its without any rest.

The pace of a Recovery Ride naturally depends on the fitness and ability of the individual cyclist.  Imagine a scale from 0 to 10, this represents your effort.  Normally you train at 7 or 8 and if you race you’ll be around 8 to 10.  Recover Rides can be around 4 or 5 (some may suggest 2 or 3).  Another way of illustrating this is to maintain a lower heart rate – perhaps 100 to 120bpm – and where you could easily have a reasonable conversation.

The stress relieving Recovery Ride

It’s true that most cyclists and runners will value Recovery Rides (or Runs) as being there for physical reasons.  And yet we mustn’t gloss over the value of a gentle cycle ride in terms of our emotional well-being, or our mental health.  For a variety of reasons, this last week has been particularly testing for me at work.  Forgive me for not going into the details but I can say I have much on my mind because of work.

Often when I’m in this situation I find a good run will blow it all away.  That still remains true but I have found cycling also does the trick but in a slightly different way.  This morning I decided to have a gentle amble through the quiet lanes of Hertfordshire; lanes that I know well from commuting and not from leisurely cycling through them and enjoying everything around me.

My pace was fairly gentle as I averaged 14mph and didn’t tackle any challenging climbs (not many of these in Hertfordshire anyway!).  It was an opportunity to relax and unwind, to mull a few things over and a chance to get some daylight.  Naturally I had a nice little dose of endorphins to make me feel great and I kind of expect this is a subdued way when compared to running.

 

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Aldi cycling clothing – why I’m a convert

Posted on 23 November, 2013 by doug

 

Aldi's colourful cycling section

Aldi’s colourful cycling section

What’s your view of the budget priced Aldi supermarket?  Is it just for people who can’t afford to shop at Waitrose or M&S?  Is it for people living in deprived areas where poverty looms along with all the usual social problems?  Or is it for the savvy shopper with keen eye for a bargain, or for cyclists who aren’t snobs about their clothing?

One of my friends reminded me it’s not a bad idea to check out Aldi’s current range of cycling gear.  He suggested there’s no point in spending £80 on each piece of cycling-specific clothing if £20 will get you something as good, or pretty near as good.  Point well made and I decided to take a look in the local Aldi (and we even invested in some more clothing!)…..

  • I got a pair of winter cycling trousers for under £20.  They’re more like tights than trousers but let’s not get hung up on that.  They are excellent.  Thoughtful design with water resistant panels where you need it (tops of legs and shins), followed by a more stretchy Lycra-type material which is more breathable.  You get a few bits of highly reflective details and zips at the ankles.  The padded seat is a bit weird to start with but settles into place sooner or later.  Pretty good all in all.
  • Rachel bought me some leg warmers for, we think, under £10.  These are useful for extending your shorts when it’s cold and then peeling them off when warmer conditions arrive.  Ideal for early starts and useful if you don’t want to get arrested for undressing and redressing on the side of the road.  Again, pretty good from Aldi.
  • Friends that have cycling jackets (see photo above) all report pleasure with their bargains and enjoy being thrifty.
  • You need to grab these things when you can.  They’re not stocked all the time.
  • While you can try on jackets etc (well, I did) you can’t really stand there in the shop trying on shorts etc.  Well, I wouldn’t…..

There is something nice about grabbing a bargain which works.  You can enjoy a certain smugness.  That’s nice.

One of the other nice things about this range is that it isn’t pretending to be top-of-the-range exquisite kit.  It is clearly at the “value” end of the range and yet it’s still very respectable.  So don’t be afraid to pop in when you’re next passing on your carbon fibre dream machine – you might have a pleasant surprise.

To checkout the Aldi website – click here

Let me know if you agree / disagree!

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UK cycling laws

Posted on 21 November, 2013 by doug

Screen Shot 2013-11-21 at 21.13.14My friend Jon helpfully sent me a link to this interesting little blog about UK cycling laws, see below for the link.  I love its simplicity!

It usefully explains what the rule of law is in certain circumstances for cyclists.  The first is over taking cyclists and how to do it safely.

The other is about cycling two abreast, which the law allows for – motorists please take note of this.  It explains why cyclists like to do this and how it actually makes it easier for cars to overtake as they then spend less time on the wrong side of the road.  To keep things balanced, there is some exploration of why motorists become annoyed at cyclists riding two abreast,  These posts are informative and nicely written.  The astonishing thing is the level of readership and the large number of comments these two posts have received.  Considering the modest size, some 280 people have left comments and that’s amazing!

The question is, why is Jon sending this through when he claims to be a loather of cyclists?  Is he a secret wannabe cyclist after all?  Whichever, thank you Jon.

Finally, here’s the link: simply click here

 

 

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Windrush Cotswolds Cycle Tours

Posted on 18 November, 2013 by doug

WindRush_Brand_07_TourCotswoldsIt’s always a pleasure to come across new cycle-based enterprises and this now includes Windrush Cotswold Cycle Tours.  I can tell you, I admire anyone who has the nerve to start their own business and the admiration doubles when it’s related to cycling.  People who know me will already realise that I have a soft spot for the Cotswolds – beautiful countryside, full of rich variety and always something new to explore.  It’s a real paradise for cyclists.

With this in mind, it has been interesting learning from Peter Hill and his business partner Tom about Windrush Cotswold Cycle Tours and the background…..

How did you come to start your business?  What inspired you?  Starting any business in a recession is a brave thing to do….?

Windrush-Cycle-Tours_Peter-and-TomPeter explains it might seem a slightly mad time to start a new business, but Tom’s been trading very successfully for the last couple of years as a mobile bike mechanic who has diversified into bike hire. Tom eat’s, lives and breathes bikes and is still endeavouring to get a nagging injury fixed up so that he can begin riding again at the highest level.

The idea for a cycling holday business from a couple of Irish guys on a club ride who had hired bikes from Tom.  They had had a brilliant time and that they we’re really grateful to have been given rides that ticked all their boxes.  For Tom it was a natural next step for his growing business and I put him in contact with some other friends of mine who had just taken over a 21 bedroon hotel in Kingham. Things started to happen and it was clear that the whole venture stood a greater chance of success with two of us on board, so we’re now in partnership. We’ve also roped in a couple of experienced cycling friends, Louisa and Jan, as ride leaders as we’re very pleased to be getting all female bookings, including hen parties!

Do you accompany your customers on their ride, or is it simply a case of giving them a Satnav device and a puncture repair kit?

We currently offer two main formats:
  • Self-guided tours, led by Satnav which start and finish in circular routes from Kingham, which is our village
  • Fully guided holidays with baggage transfers between hotels + tour itinerary.
How do the holidays take shape?
Windrush-Cycle-Tours-Kingham-HillA key part of our self-guided tours is a conversation with our clients when they book to find out what they want – we then tailor the routes to ensure that what we plan matches their ability and interests. We can supply hire bikes or customers can bring their own – so far many people are taking the train from London and hiring. We can also plan alternative itineraries for groups comprising “non-cyclists” who want to enjoy a hotel break in the Cotswolds while their partners cycle. The Satnavs give the riders confidence to explore with out the worry of getting lost. That said, we’re also happy to lead small groups on rides if that’s what people want.
Our “Tour de Cotswold” guided cycling holidays run in two formats – there are set rides that people can sign up to or we’ll make a completely customised group ride for any number up to ten people. A key aim of our rides is to give our customes a “real” taste of the Cotswolds by showing them things slightly off the beaten track and linking them in with seasonal events taking throughout the year.
And what about back-up support?
To ensure everyone has a memorable experience for the right reasons, we offer a back up service to any of our riders so that, in the event of their bike having a puncture or mechanical that can’t be fixed at the roadside, we’ll come out and sort it. If people book in advance and the weather turns foul we’ll even sort out a non-cycling itinerary so that they can feel they’ve got value from their stay.
Anything else?
Yes, says Peter, I guess the things that drive us are our passion for cycling and where we live. Tom’s family have lived here for generations – I’ve only lived in the Cotswolds for 25 years, but I’ve moved back to my Kingham where my wife’s family have lived for generations, although we’ve only managed to trace her roots back to 1720 so far!
And how do people get in touch with you?
As easy as clicking the link right here:  http://windrushcycletours.co.uk
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6th Rule of Saturday Cycling – find a good hill climb

Posted on 18 November, 2013 by doug

I was in Weston-Super-Mare for the weekend and had the opportunity to have a brief ride on Saturday morning.  Without any hesitation, I decided to have a go at Monk’s Hill, Kewstoke.  Sorry, no photographs as such but here’s a screenshot from Strava:

Screen Shot 2013-11-17 at 22.10.58

Monks Hill is in the top right corner of the route on the above map.  The Monks Hill is notorious in Weston-Super-Mare as the steepest hill around.  It is short at 0.2 mile but at about 1:4 it is really steep.  At the very start it could be 1:3 for a few yards.  It rises through a wooded area, reasonably straight and wide enough for most of the climb.  Being on a wooded hillside it is nicely sheltered from the wind but I suspect it might often be rather damp.  Near the top there is a sharp turn to the right and then another to the left where the gradient levels off.  Don’t make the mistake I made and ease off at that point – you need to continue until the first junction.

In general terms of cycling up Monks Hill, there isn’t much around on the web about this.  So although its a short sharp ride, it doesn’t appear to register on the cycling scene in that part of the world.  Now that’s strange because I think it’s a great hill to tackle having run up several times before.

Growing up nearby in the 1960s I remember hearing stories of cars not making up this hill and having to reverse back down.  Cars struggling up the hill have been known to jump out of gear or find out any worn clutches.  Modern cars hold be able to handle this incline much better.

My attempt

I did the climb in 2 minutes 45 seconds which places me roughly in the middle of the 80 other Strava-using cyclists that have tackled this climb.  I think I can shave a few seconds off by having a good push towards the finishing line (now I know where it is!).  A part of me thinks I ought to be content with this time: perhaps it’s not too bad for a bloke in his 50s and on a touring bike.  It represents good training and perhaps that is enough.  And yet have a bit of a “type A” personality, I cannot be satisfied so easily.

In terms of improving my time on the climb itself, I’m not sure.  Perhaps if I started off a little quicker, that could help.  I know I could take the turning from Kewstoke Road faster, instead of fiddling around to get into the right gear first of all.

Talking of gears, I had been considering using the middle chainring (36T) but combined with my 26T large sprocket I figured it might be a little high.  So I decided to use the Granny gear which is 26T and gives a 1:1 drive.  This is handy for such climbs.  I stayed in the same gear all the way up, huffing and puffing and feeling grateful I had chosen that gear in the first place.

I didn’t stand up on the pedals at all.  Instead I tried to make the most of the handlebars by pulling on them and I could feel many more muscles working (great feeling).  The slight disadvantage was that I could sense the front wheel was lifting off the road!  Easy enough to shift some of my weight further onto the front wheel and then there’s less “pulling” power.  Hmmmm I need to practice at this.

Probably my heart and lungs were working to their maximum capacity.  I can tell you now, there’s no flipping’ way I could have held a conversation has I gasped my way up.  If you were lucky you may have had a grunt but definitely not any kind of meaningful conversation.  Nevertheless this kind of climb is brilliant training – just like the interval training I have done as a runner and truly benefitted.  It’s fine for short bursts, providing you’re in good shape and fit.

Why make it a rule?

Four reasons:

  1. It is brilliant cardiovascular training
  2. It is relevant training for the Coast to Coast challenge next year
  3. My cycling ‘windows’ are limited quite often, perhaps an hour here or there.  By including a hill I get more of a work out; a bit more huff and puff and I feel the benefit far more than riding on the flat
  4. You get to whiz down the other side – fun!

Following on from that second point, it is hills like Hardknott Pass that are getting me worried for next year’s event.  While I can contemplate 150 miles, the prospect of doing that distance and with involving some of the country’s toughest climbs adds up to some serious self-doubt.  And yet, I’m a born optimist – I’m giving it a go and don’t want to regret not having attempted it, at the very least.

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