Review – Shimano BR4600 brake pads

Shimano BR 4600 / R50T2 brake pads

Shimano BR 4600 / R50T2 brake pads

Time to replace brake pads and tell you about these Shimano BR4600 pads, fitted as original equipment on Tiagra and Sora brake sets.  On this occasion I’m fitting like-for-like for ease and because I know they work fine.

The Good

  • Good Shimano quality, dependable etc
  • Effective in the wet, once the rim has been wiped by the pads.  Means you don’t get instant braking but still pretty good in wet conditions
  • The dished washers mean you can have a “toed-in” effect.  This helps make the braking more effective by allowing the leading edge of the brake pad to hit the rim before the back of the pad.  The toe-in only needs to be about 1mm
  • Easy available via Amazon – click here
  • Good for several thousand normal miles of cycling

Dished washers make toe-in possible

The not so good

  • Braking performance is adequate, not outstanding
  • Wet weather conditions can cause horrible brake dust to turn into a river of dark grey slime which dries on the bike’s paint (but you just need to clean it or leave it and look cool)

 

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Talking about the Busway on 3CR

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Hey I’ve been on the radio, talking about the local Busway! BBC 3CR had seen my blog and were hoping to interview me for about 10 minutes but I could only drop by and see them at Luton Railway station on my way to work.  So it was then I got interviewed by Iain Lee on his Breakfast Show. What’s more at least one of my friends heard me!

Just before I got interviewed live on-air by Iain Lee

Just before I got interviewed live on-air by Iain Lee

The Bus Way had been opened officially the previous day with the usual ribbon cutting and the buses were running.  So on Wednesday 25th Sept BBC Three Counties Radio were asking local people what they thought of the whole project.  It’s fair to say there are mixed views around locally!

In my piece I said I was quite impressed with the project generally but there are some shortcomings that need looking at.  I mentioned the surface being rough and we talked about the awkward barriers and I mentioned the unease I felt at the Hatters Way stretch by the bridge.  I even went as far as offering to take any Councillors or Council Officers for a cycle ride so they could experience it for themselves.  Presenter Iain Lee thought that was a great idea and suggested I chat personally to Cllr Dave Taylor, above, to invite him.  And do I did!

As it happens Cllr Taylor has been unable to come for a cycle ride but he’s done a pretty good job at defending the scheme.  I actually think he’s been quite proactive going on a live radio programme and being challenged about it – that’s not an easy thing to do but it is exactly what he has been elected to do!  I do not like it when elected members shy away from things they are responsible for!

Since then Cllr Taylor has been in touch asking for the word to be spread about cyclists riding on the Bus Way itself.  It’s dangerous and he is understandably worried about an accident waiting to happen.  We don’t want to find a cyclist has been flattened by a bus when there is a cycle track alongside.  Do I need to add anything to that?  No.

Chatting with Paul Scoins!

While I was waiting to be interviewed on air, I got talking to Paul Scoins.  Paul is one of the radio station’s reporters and we quickly got on to the subject of cycling.  I could tell he was a journalist by the flurry of questions “where are you cycling to, how far, how long does that take…..” You get the drift.  He’s a cyclist himself and seems to clock up quite a few miles as we swapped anecdotes.  So apart from being a pretty savvy political reporter, he’s also a cyclist.  That’s cool.

After all that I cycled to work through the misty raindrops.  I was feeling curious about whether any of my colleagues will have heard me…. nobody said anything…. phew. So I kept quiet about it all day long.

 

 

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The Right Foods and Moves to Blast That Belly

It’s a pleasure to welcome Virginia Cunningham as a guest blogger and her article below:

We all have different reasons to want to lose the extra weight we carry in our mid-sections. Some of us want to be healthier for ourselves and our families while others wish to make wow statements in their new summer bikinis. If you want to see a difference in your middle, the first thing you need to do is make a change. Changes in diet, exercise and lifestyle can help with this and improve your overall health.

Introducing Exercise Routines

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Photo courtesy of giglig.com

Different types exercises will help in different ways – some focus on accelerating your heart rate to help burn excess calories and stored fat, while others help whittle the middle by strengthening your core muscles and create a slimmer look.

Try plyometrics and running if you are trying to burn calories quick. Yoga and pilates are great for strengthening muscles, especially your core or middle section. Moves borrowed from yoga and Pilates are excellent for tightening up the midsection and improving your overall posture and silhouette. And together these exercises can be alternated throughout the week for an overall wellness plan.

Most traditionalists say that to burn fat you need vigorous exercise, from a thirty minutes to a full hour at least five times a week. This can be jogging, running, biking, jumping rope, or using elliptical or rowing machines to get your heart rate up and burn that fat.

However, recent studies have shown that walking and other low-intensity aerobic exercises can burn a greater percentage of fat from the body than high-intensity workouts! This is because most peopleís endurance can last a lot larger if they are slowly letting it out in spurts rather than using it all in one quick shot. Choose whatever exercise you feel is right for you.

But while exercise is a great way to trim your belly, it isnít the only thing that can bring about change. Adjusting your diet will go along way to shedding that extra belly fat.

Tweaking Eating Habits

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Photo courtesy of wellness.nifs.org

While there is no magic combination of nutrients that blasts away excess fat, there are several tips for eating a healthier diet. Increasing your fiber intake can help keep you fuller longer and reaching for snacks a lot less often.

Quick tip: At least 10 grams of soluble fiber, which is about two apples or a half cup of beans, is recommended a day.

Other simple foods to incorporate into your diet include lean meats like chicken, ground turkey and fish whole grains. Brown rice is delicious, healthy and found in several other kind of products like pastas today. You may also consider baking with whole wheat flour instead of white.

Beyond that, it is smart to prepare your kitchen in a healthy way. Stock up on your favorite fruits and veggies. This means that when you look into your fridge, healthy fruits and vegetables will be directly at your eye-level. This aids in helping you make good choices when youíre famished instead of grabbing that quick bag of chips!

More healthy snack ideas to get you going:

  • Almonds
  • Granola bars
  • Protein shakes
  • Greek yogurt
  • Popcorn
  • Whole grain cereal

Don’t forget to make thighs fun. Just because youíre changing your eating habits doesnít mean your meals canít be exciting. Research recipe ideas that are quick and easy so you can execute them at any time of the day.

Adding in exercise and making minor changes to your diet will most definitely help you achieve your goal. Make changes slowly so that they become permanent habits; and this way, you wonít add to your stress of so many lifestyle changes. A flat belly is just a few lifestyle changes away.

Virginia Cunningham is a freelance health writer and mother of three in Southern California.   She often shares her experience with weight management and nutrition. As a busy mom, she found these tips to be helpful for getting her figure back!

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Cycling to work via Preston, Hertfordshire

P1150513Must tell you about the latest commute and cycling to work via Preston in Hertfordshire.  I am enjoying all those little country lanes, undulating hills and gentle Hertfordshire countryside.  Preston in Hertfordshire is a small village with a green, a village pond, a pub, a restored well mechanism and a red telephone box.  How wonderfully English.

Leaving stevenage on my way home is okay along the cycle paths, turning off on to Clovelly Road and out through the Symonds Green area.  From the point where I cross over the A1M, I always seems to have a queue of traffic behind me, all trying to get past me. The vast majority, 99%, wait nicely and patiently.  Once out of town by a couple of miles there is a steady climb up to Preston.  This is a “middle chainring” climb and one I like as it raises my heart rate to the point of broken conversation.  Once at the top you have almost reached Preston, just take a right turn towards the village.

P1150509It is worth stopping at the village green and take in the frightfully English scene.  These are tempered, it has to be said, by the upmarket feel to the village.  Plenty of expensive cars sitting on expensive looking driveways, much better to take in the quaintness and surrounding countryside.

P1150512The countryside heading west towards Luton is nice but to enjoy it at its best there are a number of alternative minor roads, all asking to be explored.  Since I quite often cycle these lanes, it is nice to reflect on how quickly subtle changes in the countryside take place.  Sometimes these are helped on by the harvest in late August or early September, other times a more delicate change in the colours takes place.  The villages and lanes around King’s Walden, Peter’s Green, Whitwell and Bendish are also worth exploring and it really is lovely cycling countryside.  Sure there are some hills but none too steep or long, just enough to keep it interesting.

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Naturally my colleagues are amused at me cycling this distance, some look dubiously as I tip toe around the office in my Lycra and head for the shower.  Some of my colleagues are really encouraging me in a number of different ways, which I appreciate.

I am hoping to continue cycling to work until the clocks change at the end of October.  This will give me the opportunity to see the autumnal colours creep in as the daylight continues to become shorter.  I might be lucky and have some late summer sun, with those calm balmy days when all is still an peaceful in the countryside.  More Hertfordshire villages to follow….

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Old CTC logo at Bourton on the Water

CTC logo

CTC logo

We were at Bourton on the Water in Gloucestershire over the weekend.  An unusual logo caught my eye which I guessed might have been the Cyclist’s Touring Club (CTC) logo but it wasn’t completely sure.  Turns out I was right, through the CTC website.  It’s a rather strange looking logo with wings on a wheel (hence the title of Winged Wheels) and I think it looks a little creepy.

As you can see, it is modelled on a wheel with radial spoking.  It was in use in Victorian times when the CTC came into existence.  It all started in 1873 as the Bicycle Touring Club and re-tltled in 1883.  Just two years later the membership doubled and passed the 20,000 mark representing strong growth.

Whether the Old New Inn was on the CTC map is unclear but I guess there must have been some connection.  Perhaps a place to stay the night, or perhaps some sustainment for passing cyclists.

You might be interested in this, the history of the logo and the further information helpfully put together by (most Likely) the CTC in recent times.

CTC logo

CTC logo

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Cycling to work via Whitwell, Herts

Pashley tricycle

Pashley tricycle

Must tell you about my ride to work on Monday, it poured with rain both ways but a great ride nevertheless.  Came back from work via Whitwell, in Herts. I even tweeted about it using my corporate account when I got to the office saying “Rainy soggy drippy cycle ride to office with big grin…..”

With the novelty of the new cycle track nearing its official opening, and knowing it knocks off a few miles, I decided to give it a go once again.  While I still hate the roughness of all those loose stones which threaten to send me flying (disadvantage of skinny tyres) the wet conditions did seem to help on my way through to Luton.  Mind you, the Hatters Way section is fast with its smooth tarmac, still has me feeling perplexed about the design issues around the bridge by the football stadium.  Once again cycles draw the short straw and I bet it has not been designed by a regular cyclist.

The nice thing about heading into Luton on Hatters Way is hitting 25-30mph without too much difficulty – the look on the faces of the car drivers – ha!  Soon I was past the airport and into the countryside, heading over to Stevenage.  That’s when the route becomes nice with such scenic and quiet roads, all very Hertfordshire.

That was all fine until some idiot-of-a-motorist was trying to get passed me and not waiting patiently as almost everyone else does.  No he (and it was a “he”, wasn’t it) had to get passed me as soon as he could.  He missed me by 10cm as he zoomed by.  The car?  It was a gleaming black Jaguar which was brand new; a 63 registration plate (just so you know, this means it was only a few days old).  The car accelerated at an astonishing rate, quite reckless, pointless and very aggressive.

This got me thinking as I pedalled away.  I was reflecting on how fortunate I was to be enjoying such a nice ride into work, through some beautiful countryside.  The bike was running well, so was I in maintaining an average speed of 16mph.  There I was, feeling totally free, fit, able and on my way to work without a care in the world.  The fellow in the Jaguar on the other hand was fat and impatient.  If it was his car, he is probably rich.  Often rich people are anxious people, worried about keeping their wealth in tact and concerned about their material things (like cars) are giving out the right signals.  I couldn’t care less about that kind of thing and just thanked the Lord I have enough, but not too much or too little.

My colleagues normally think I’m daft for cycling all that way, especially in the rain but they are getting used to me nowadays.  One day I’ll tell you a little more about the frustrations of having to keep my bicycle locked up outside because of “healf n safety” reasons, but not now.

Cycling home

Yep the ride home way a joy.  I decided to go back through Whitwell as I’d seen this old Pashley tricycle a few times through the summer, all covered in flowers.  It just looked kinda quaint and so I had to stop and photograph it.

As I pressed on, I could almost smell the rain coming and sure enough it did!

P1150500Strange as it seems, I found myself enjoying the ride all the more once the rain was truly falling.  It seemed to make everything seem so fresh and clean.  I loved it!

Less good was the drab ride dropping down into Luton, through those seriously ugly streets and onto the Bus Way cycle track and the home straight.  Another brilliant ride to work, another brilliant way of de-stressing myself and burning a few more calories.  Another brilliant way of feeling liberated, free, independent and thoroughly alive!

Related: My cycling in the rain guide

 

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The Luton and Dunstable Busway

The much anticipated Luton and Dunstable Busway is nearly finished and ready for it’s official opening.  Here I road test the cycle track which runs alongside this new development which connects the two towns together with an efficient transport link.

It is a special concrete track for buses only.  The buses have extra wheels at the side of the vehicle to steer or guide them along an otherwise traffic free corridor between Houghton Regis, Dunstable and Luton.  Much of it runs along the route of a railway line which was decommissioned several decades ago.  The idea is, amongst other reasons, is to provide a fast and efficient transport link between the towns, to ease the considerable congestion, to be more environmentally friendly and be an asset in an otherwise growing area.

Running alongside the Busway is a cycle track which is what I was keen to have a look at, as the whole project nears completion.  While the actual Busway maybe hailed as a success (and time will tell), how does the cycle track fare?  Is it a logical feature to supplement the actual Busway?  Will it contribute towards getting people out of their cars (and buses) and travel a little more under their own steam?  Is it the rump of the project and a poorly executed add-on?

I have used the cycle track a few times this week, prior to the official opening.  So it could be that some finishing touches still need to be made and naturally there is bound to be some residual tidying up and snag-fixing by the contractors for sometime afterwards.  The stretch I have tried out is from Luton Railway station through to the junction of Station Road and Great Northern Road in Dunstable.  The track extends further into Dunstable and will, at the Luton end, connect with Luton Parkway station and an on-road link to the local nearly airport.

The highlight was an early morning ride along the track on my way to Stevenage where I work.  This is normally a distance of 23 miles, so I was interested in whether this route would be better than a slightly longer route which is more hilly and rural.

P1150407

Early morning misty conditions for cycling on the Luton Dunstable Busway

The route from Luton to Dunstable

As one would expect, the route is fairly flat making it easy going; you hardly notice the undulations although there are one or two steeper sections in Luton but this is only for a short distance.  The route is quite interesting, from the busy cosmopolitan and urban Luton and the newly refurbished area around the town’s main railway station through to the scenic Blows Downs and into Dunstable.

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Approach to Luton railway station

Heading west the route quickly climbs out of the town centre and this avoids an area which is normally heavily congested with tightly packed small streets, each with their traffic lights and a number of really serious hazards for the cyclist (taxi drivers are, in my view, often very poor drivers).

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Leaving ugly Luton behind. Note the narrow barrier and stony surface

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Looking west from central Luton with the Bus Way still very quiet

 

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The main difficulty so far is the quality of the cycling surface.  While the surface for the buses is smooth concrete, cyclists have to ride along a track which is mostly level (there are some badly fitting drain covers etc) which is covered in stone chippings.  In my view these chippings are simply too large and rough for ordinary bicycle tyres.  It does not lend itself to a safe and smooth ride, not to mention the scope for tyre damage.

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Rough stony surface is not very good for road bicycles

I suppose it is possible that these stones will gradually breakdown and become more grit-like over time.  In the meantime it is pretty awful to ride on.  I have 700x28c tyres: these are a fairly medium width for many bicycles.  The cycling surface is better suited to hybrids or MTBs.  And then after a short distance, the surface changes again and becomes an ultra-smooth tarmac as the track runs alongside Hatters Way.

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Difficult design challenge; not leaving much room for cyclists to pass each other

If I were being cynical, I’d say the tarmac has been specified as cyclists need to be extra careful and control their bikes with precision along here.  The hazards include a very narrow stretch, cars and the Bus Way either side without a fence or a barrier; Hatters Way is normally very busy.  Additionally there is not sufficient width for two cyclists to safely pass each other.  The designers have, owing to the physical width of the space available – the the road, cycle track and busway – had to compromise on the cycle track width but they have not made it safe enough for the entire length in my view.  It needs looking at again chaps!

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Another hazard – the end of a fence. Easily seen and navigated at night?

And then a little further along Hatters Way where there is a bridge, there is a sudden bump down-and-up over the original road.  Maybe this is for some engineering reason?  To me it seems unfinished and un-cycle friendly.

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Unfinished section over a bridge – engineering issue or on-the-cheap?

And after these hazards have been survived and coped with, it’s back to the bone-shaking stony surface…..

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ultra smooth tarmac changing into rough stones is a bit of a shock!

The cycle path area now starts to become a little more residential and pleasant in leaving Luton behind.  There are a few interesting little bus stops where clearly some thought has taken place to ensure a user-friendly design.  These have a number of indicative features such as CCTV.  As you can see, the drivers are being trained.

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At one of the thoughtfully designed bus tops

Once I had progressed towards Dunstable it seemed more of an interesting journey.  I reminded myself that despite the dreadful surface, it was traffic free and there is a considerable benefit in this.  Then it was a matter of, once again, squeezing through the barrier and I can tell you, I am pleased I am not a 15 stone bloke wearing a bulky winter coat trying and a ruck sack trying to get through the barrier!

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I’m not fat and I had to squeeze through this barrier!

Conclusion

Please bear in mind that, at the time of writing, the official opening is a few weeks off and therefore there is scope for continued some tidying up to be done.  In brief, this is my view:

  • The whole project is costly but is a considerable investment for the future.  The local towns are in need of improved infrastructure for a number of reasons
  • The cycle track running alongside could be seen as a bonus for cyclists – what has been commissioned is a Bus Way, not a cycle track
  • Alternatively, the cycle track maybe seen as having been done “on the cheap” with a surface which is completely wrong for most of the route.  It is far too rough and stony for a newly constructed, high profile urban route
  • Limited in how cyclist-friendly it really is
  • I am not sure if there is a standard specification for cycle paths like this; if so it is disappointing
  • In spite of these short comings, it is a real asset and good for local cyclists to use and it will connect other cycle routes together (joined-up thinking at last!)

What’s your view?  Please leave me a comment below no matter whether you think it’s the best thing since the bicycle was invented or if the whole thing is a dreadful waste of money.

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My daughter found the surface very rough on her road bike – no fast cycling here!

 

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Running or cycling to lose weight?

Recently I was having a chat to someone I know, we’ll call him George in this post.  George is in his late 50’s and has had a weight problem for as long as I have known him, which must be about 10 years now.  He’s hit 26 stone in the past but has lost an impressive amount of weight in the last year as he’s now down to 15 or 16 stone and looking much better.

George knew that I’d also lost some weight in recent years, mainly through running but he knows I cycle as well.  He was asking me whether I thought he should take up running, now he’s lost all that weight and his Doctor is recommending he becomes a bit “more active” now.

Seeing as I really love running, I was tempted to say “yes of course, go for it”.  Why shouldn’t I?  Running is a fantastic sport; I love it for many reasons including its simplicity and fat-burning potential.  Mile-for-mile I believe you’re likely to burn off considerably more calories in running compared to cycling.

Then I found myself thinking about the pounding his feet, ankles and knees would take if he took up running.  It’s said that when we run, the effect of about 2 or 3 times our body weight lands on our foot with each step we take, regardless of our weight.  While we are designed for this, I couldn’t help but thinking this wasn’t such a good thing for George at this stage as it would mean each step landing with a 45 stone load.  Step after step after step.  Wow 45 stone, that’s quite a weight on his knees and ankles.

So I said “why not combine some power walking with some cycling?”

“Power walking?  Isn’t that a girly thing to do?  As for cycling, nah I’m too heavy for a bike”

“No don’t worry George, power walking is a good way of getting you breathing and working up a sweat, and cycling will do exactly the same.  You can go as fast or as slow as you want.  And don’t forget, cycling isn’t really weight bearing so it will be kinder on your joints.”

Leaning towards a bike

George later confirmed he’d given up on the idea of being a lean runner, just for now.  But when he said he was taking up cycling and was looking for a new bike I was delighted.  I assured him that a decent bike would be fine.  Even machine built factory wheels which are on the skinny side could cope with his weight.  I’d suggest he aims for a hybrid bike to get him started and having 700 rims there’s a wide choice of tyre sizes.  He could go for tyres as wide as 45c or maybe as narrow as 28c.  Perhaps he could be looking at a road bike after he’s got into the swing of cycling after a few months and further weight loss – then he’ll be in the market for anything he fancies.

Interval training

That’s the thing about cycling – it can be a brilliant way of steadily losing weight but without pounding those knees which could lead to injuries.  In this respect, cycling is kinder on the body, compared to running.  It’s not necessarily second-best to running in terms of weight loss potential.  You can ride as hard or as gently as you want to.  As George lives in an area where there are a few hills, he may be tempted to give these a go when he’s ready.  Huffing and puffing up a steep hill for 3 or 4 minutes is brilliant interval training, where the heart rate is raised nicely and then you can take it easy at the top, or freewheeling down the other side.  Freewheeling or gentle pedalling is a good way of recovering after the hard work going up hill, and kind of gives you a reward for the hard work you’ve put in.

For George, it might be worth considering a heart rate monitor, since I know he likes a few gadgets here and there.  I would recommend his normal cycling would equate to his heart rate going up to about 60% of his maximum (and able to maintain some conversation).  Interval training will push the heart rate much higher, perhaps to 70 – 80% of the maximum heart rate and where any more than a few words becomes impossible.  While it is generally good for us to push ourselves in terms of raising our heart rate with interval training, being able to recover and come back down is also important.  All this is on the assumption it is okay – medically speaking – to do this as I don’t want to hear of someone keeling over after reading this!

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Road maintenance in Hertfordshire

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So many people seem to be complaining about the roads these days – not just us poor cyclists but car drivers as well.  Hertfordshire is one of the “home counties” as it borders onto Greater London.  It is a prosperous county with around 1 million in population, well governed and is well served by a number of important roads passing through.  Amongst these are the M1, M25, A1M and a range of important A roads.

In spite of the prosperity I am disappointed about the apparent poor levels in road maintenance.  This has contributed to a recent accident / mishap which I recently blogged about.

And then you can argue that it is unsurprising that roads deteriorate quickly when even the most basic maintenance seems to be done on the cheap.  Firstly the amount of weeds growing at the sides of roads has become much worse over the last few years.  These weeds contribute to the edges breaking up – they are an easy route for rain water to soak in and the freeze in the winter months which naturally leads to the road surface breaking up.

In the photos you can see plenty of growing weeds and the strange presence of newly laid tarmac which doesn’t cover the whole width of the road.  Such a strange thing, but then it might not matter to the Council as it effects mostly cyclists, who are fewer in number compared to cars, vans and lorries.

Am I missing something, or is this shoddy work?  Perhaps the contractors are only doing what they are asked to do?  As ever, any comments welcome.

Incomplete resurfacing - poor purchasing or shoddy work?

Incomplete resurfacing – poor purchasing or shoddy work?

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Benefits of cycling – guest blog

The benefits of being a cyclist often published but here I am pleased to publish a guest blog post from Taiwo Aladeojebi who is a SEO Analyst at Sportsdirect.com Retail Ltd and a blogger in his own right.  Here Taiwo explains some of the familiar and less familiar benefits of being a regular cyclist:

Cycling is not only a sport it is a great way to stay healthy and enjoy the beautiful nature around you.  Cycling does not have to be for the pros only.  This is a great outdoor activity for the entire family to enjoy by doing something together.  Quality family time is important and what a better way to be together than taking a long bike ride through a park or on a mountain bike trail.  

There are many different types of bikes that are on the market.  Each one depends on what your activity level is.  Mountain bikes are built for the tough terrain of mountain bike trails and will provide you with the ease of traversing rocks, dips and other rough terrain.  Road bikes are built tough as well, are lighter in weight than mountain bikes and enables the cyclist to climb hills with ease while in a race.  A hybrid bike is built as a multi-purpose bike allowing the cyclist to ride on just about any type of surface.  

 Cycling provides not only quality family time we want to point out the health aspects of cycling.

  • You will sleep better.  By getting fresh air into your lungs you are replenishing your oxygen levels and reducing your stress hormone levels in order to get a better night sleep.
  • Brain power boost.  Cycling helps build new brain cells due to the increased oxygen flow to the brain.
  • Stop getting sick.  Cycling gets your immune system working at it’s top performance reducing the amount of time you get sick.
  • Improve your vascular and circulatory system.  By increasing your circulation your heart will be working better with a better blood flow.  This will reduce cardiovascular disease, type two diabetes and obesity.
  • Get fit without the sweat.  Cycling is easier on your joints and muscles than running, jogging or working out with weights.  With jogging you are putting undue strain and pressure on your knee, hip and ankle joints.  Cycling gives you the same results as jogging without the added stress.
  • Be more creative.  With the added flow of oxygen through out your body which includes all of your organs and muscles you are improving your thought process and relieving stress.  With the growth of new brain cells your creative mind will work much better and won’t feel cluttered.
  • Improves sex life.  Cycling improves your blood flow therefore improving your libido.  

 There are no more excuses why you should not have a healthy body. Cycling gets your circulatory system running smoothly, reduces stress and high blood pressure and gets you and your family out of the house.  Start getting healthy and enjoy nature at the same time, start cycling.

 Author: Taiwo Aladeojebi is a SEO Analyst at Sportsdirect.com Retail Ltd and an avid cyclist that think cycling should be the main mode of transportation within cities. You can check out his blog on bikechap.blogspot.co.uk

It’s important to make clear, the views expressed in this guest blog are solely those of the author Taiwo Aladeojebi.  If you would be interested in being a guest blogger, please use the Contact Page to get in touch, thanks.

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3 Exciting Ways to Stay Safe on Your Bike

If you don’t already cycle to work, the National Cycle to Work day could be a good time to start! The roads are open to cycle to work virgins on the 12th of September in a bid to reach the target of getting 1 million cycling commuters by 2021.

1 million, you may think, is quite a daunting number of cyclists on the road, and with the increasing number of cycling claims National Accident Helpline has seen each year, you can only expect the trend to continue.

Cycling to work is not only the healthiest travel option, the most eco-friendly and the most versatile, it is also arguably the most dangerous. Cyclists are the least visible vehicle on the road and staying safe with this snowballing number of bicycles on the road can be difficult. Alongside the usual tips to stay safe, here are a few more interesting ways to keep upright and get to work in one piece:

  • Take a different route – plan out a quieter and much more scenic route with less traffic. What’s 5 minutes longer on your journey if your course is more enjoyable?
  • Invest in some exciting bicycle lights – Lights and reflective gear are always recommended, so why not extend bicycle fashion, you will then be even more visible to motorists.
  • Organise a group cycle to work – Big groups of cyclists are a lot more visible, and if you know who you’re with, you will be aware of their presence on the road.

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Camaraderie and cyclists

My friend Wallie, life long cycling companion

My friend Wallie, life long cycling companion

I had done my 7.5 hours slaving over a hot keyboard and enjoyed my ride home, I’d almost done my 23 miles when another cyclist struck up a conversation with me while we waited at some traffic lights.  It was a man called Graham, about my age and one of those folk who chatted so naturally.  The lights turned green and we started off.  As Graham was continuing chatting and I kept saying “pardon” I turned into a side road so we could hear each other properly.

He admired my bike (my Thorn Audax) and mentioned he has his eye on a Thorn Raven.  He asked me about the bike and then he realised I was the cyclist he saw in the LBS a few weeks back (taking in my bent wheel).  As the conversation continued, he remarked on how unsociable and snobby some other cyclists can be.

“Tell me about it!” I exclaimed, knowing exactly what Graham was going to say.

“It’s as if you’re not worth bothering with unless you’re riding a really expensive and flash bike” and went onto explain how he always gives a nod or says a “Hi” to other cyclists but is mostly ignored.

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I know exactly what he means.  There we were chatting away, agreeing on all-things-cycling, we eventually set off on our way.  Graham is correct in what he says and it reminds me of some reasons why other cyclists should get on with each other.

  • Cycling with friends is a sociable thing to do.  We all need some kind of interaction with friends to keep our minds well balanced
  • Good memories come from good shared experiences that are nice to look back on
  • Cyclists may need to help each other out when there is a need – mechanical problems far from home are difficult to solve.  If you see another cyclist trying to repair a bike on the side of the road always make sure they are olay
  • Difficult cycling conditions (head wind, rain etc) never seem as bad when with other cyclists
  • You can often cycle faster without realising it
  • Take turns at being in front so your companion has the benefit of your “slip stream” effect
  • Cycling through the night with someone else is less scary than when you are alone
  • Great to explore new areas with each other
  • You can train together, building up your fitness with a friend brings some accountability.  For instance, if you agree to go cycling at the weekend with each other, you are less likely to back out
  • Cyclists need to support organisations like the CTC who work for the benefits and rights for cyclists

And as Graham is right to say some other cyclists are unsociable, we all need to check ourselves with this.  Are we concentrating on being “in the zone” so much we ignore other cyclists?  Are we ignoring someone who might need some help, or even a little bit of encouragement?

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A road bike for £800?

Recently I had a question left for me, via the contact page above.  The reader was Josh and asking what bikes I’d recommend for around £800 and the criteria was a bike that could be taken  to various European places and used for day trips – but not a folding bike.

On the face of it, this should be pretty straight forward as there are plenty of decent bikes around at this price and yet getting the right one depends on the actual use it’d intended for.  Also worth remembering budget airlines such as Easyjet do allow bikes providing they are packed in either a box or a proper bicycle bag.   The handlebars need to be turned and the pedals removed.  With this in mind, it will be necessary for my reader to allow about £100 for a basic tool kit and a bike bag like this.

I have also taken the liberty of reviewing bikes available through Wiggle and Evans (see my affiliate links) as these will be available no matter where the reader is based.  Some other brands or models will be available elsewhere or at a LBS.  Let’s all remember that a good LBS will not always be the cheapest but will probably make sure the fit is right and should be willing to fine tune it for you at minimal cost – a different handlebar stem?

My wiggle based suggestions:

Wiggle’s choice isn’t brilliant at this budget end right now.  Plus they tend to concentrate on the “sporty” market so some possibilities aren’t there.

However, Colnago’s Move Tiagra 2013 is my first Wiggle choice here at £809.99 and that’s with 40% off.  That is a substantial discount for a current 2013 model.  On paper it looks good value with a Shimano Tiagra groupset (next up is Shimano 105, significantly more expensive and not necessarily much better).  The groupset makes appearances on bikes far more expensive machines.  Colnago is an Italian brand which is quite famous in racing circles – a car equivalent could be anything from a Fiat to a Ferarri as there is a huge range with this brand.  Colnago certainly has an impressive racing heritage but remember this bike is built to a budget.  This looks like a good stiff bike to buy with a fairly rigid frame and alloy/carbon forks; in other words designed for speed and not all day comfort.  One possible concern is the gearing.  While on this kind of bike, a compact chainset with 50 & 34 teeth chain rings are the norm for a reasonable wide spread of gear ratios, the rear cluster looks quite tight.  Depending on your ability you may find up hill climbs rather hard.  If it were me, I’d be looking to change the rear cluster so I had a lower bottom gear (28t sprocket).

Another option on offer is the GT GTR 3 2013 model has similar components but is pitched at a more novice cyclist who may appreciate a more forgiving ride.  The gearing is a little lower but this is a small detail which could be changed anyway.  With GT I’m afraid you’ll not be picking up any street-cred for the brand, or alternatively, you could say you’re not paying for the name.  This is available for £798.99 and worth considering, especially if you like the eye catching finish but these don’t have the credibility some may look for.

Although outside the price range I see Wiggle is stocking the Verenti Insight for £996; not bad for an entry level carbon fibre, 105 equipped bike which is ready to race.  Not my choice but on paper this is pretty good value for money (i.e. more bangs for your bucks) and the owner reviews are all very positive and arguably the next bike for Josh if time trials become part of your cycling life.

Evans

At the £750 to £850 price range, Evans have considerably more choice with brands such as Specialized, Trek, Pinacle, Bianchi, Jamis, Fuji, Cannondale, Scott, Genisis and BMC.  Amongst these are choices going beyond the road bikes on offer from Wiggle.  For instance, a few have triple chainsets which will allow any hill to be tackled – even by someone not in brilliant condition.  These bikes therefore give a bit more versatility. Specific models that caught my eye are:

The Fuji Sportif 1.1 Triple 2013 at £750 looks very appealing:

Fuji Sportive 1.1 Triple

Fuji Sportive 1.1 Triple

At the time of writing Evans have these in stock in all sizes and are reduced from £900.  You get an aluminium frame and a carbon fork.  From looking at the frame angles I’d say you should get a responsive and lively ride.  It has a Tiagra drive chain, so pretty good, and this is the triple chainset variety.  I’d go for this if I were Josh, or perhaps the Trek below.  It combines the best of the sporty world and yet has a touring bike capability (but it doesn’t pretend to be a touring bike).  You’ll get a sporty ride and, since you’re going to various European locations, there will be a mixture of terrain including some challenging hills.  I have only used my 26t granny ring a couple of times myself but it’s nice to know it’s there.  I really appreciated it on the Kirkstone Pass where the gradient becomes 1:4 after a long climb.

Other possibilities from Evans worth considering are:

  • Jamis Bosanova 2013 is a slightly quirky bike with a steel frame (Evans have over-egged the description I think!) but the bike itself is okay although I’ve not seen one in the flesh.  Costs currently £820.  It is more of a touring bike in terms of the geometry and gearing – good for long rides where some luggage might be carried.  Also has the feature of disc brakes; a little unusual on this kind of bike but there are some advantages.  Probably the heaviest bike here.
  • Trek 1.5 T H@ 2013 at £765 looks good.  It has some similarities with the Fuji and is a great brand, probably more widely known than Fuji.  With a 30t large sprocket this has a very wide range of gears, quite impressive and you’ll feel like you can ride up a brick wall without even standing on the pedals.  My criticism are the tyres.  The standard tyres are 700×23 which lend themselves to ultra smooth road surfaces, which you won’t always get.  Upgrade these straight away to some 700x25s that are puncture resistant!

Another alternative would be the Specialized Allez which I reviewed earlier this year.  It is considerably cheaper at £550 and would leave some spare cash for accessories like the bike bag, basic tool kit, pedals and shoes.

Hope that helps.

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Trek Elite 8.5 2013 model

My friend Robin has invested in one of these Treks this year.  It’s a mid range hard tail retailing for about £1000 so pitched well for those considering a Cycle to Work purchase scheme.  Last Sunday we went for a ride during the afternoon and although we stuck to the roads, Robin was quite chatty about his new investment.  “New” being about 10 weeks old and during this time he’s got the feel of it nicely.

Trek Elite 8.5 2013

Trek Elite 8.5 2013

Don’t be misled by the “as new” condition in the photograph – he’s a bit fastidious when it comes to keeping it in good working order.  Each time he rides it, it gets cleaned afterwards and finished off with a good spray of silicon to make the job easier each time.  So you’ll have to take our word for it, it is well ridden!

As for the bike itself, Robin is delighted with it.  He was after a decent do-everything bike that could be used on a forthcoming road / trail holiday in France and something that would be great to own over the longer term.  While the photo isn’t brilliant because of the wide angle lens, it is a good fit for Robin, he looks really comfortable on the bike and at ease with it.

He was able to keep a good pace going for the 20-30 miles we covered together through the Bedfordshire countryside.  We have some short steep hills and he was clicking through the gears smoothly although there’s no way you’d need the complete range on a ride like that.  The drive chain is based around a 10 speed 11-36t cassette and 42-32-24 chainrings at the front – this gives an incredibly wide range of ratios – a credit to Trek and Shimano for making this work so well.  The top end, surprisingly, is still sufficient high enough for cruising along at 20+ mph.  The shifting is nice and smooth courtesy of the DeOre shifters.

The frame is Alpha Platinum Aluminium with a beautiful high quality finish.  It’s a hard tail with a decent set of RockShox Recon Silver, with a remote lock out control; you get 100mm travel (the remote lock-out is not a needless gadget if you’re on and off the road). For techie readers it has an E2 tapered top tube and some internal cable routing to keep things neat. There are mounts for disc brakes and under the down tube you can use the allen key bosses for a front mudguard.  It handles well.

Robin loves the brakes and while we were out they proved their worth with a dramatic emergency stop (car pulling out from a side turning – wow that was close).  The brakes are Shimano M446 hydraulic discs.

Everything seems to come together well on this bike but I did ask where the AFIs are.  A thoughtful pause followed and then Robin came up with a couple of things:

  • handle bar grips could be improved, but remember contact points like grips are often down to personal choice by trial-and-error.  There are plenty of choices and changing them is appropriate, not really a reflection on the bike as a whole
  • the bottom bracket needs looking at, sorry we can’t report anything further right now.  With Trek you get a decent guarantee and the dealers are good so it’s anticipated this issue will be dealt with easily enough.  It’s a Shimano press fit design, common equipment on contemporary bikes

There are not huge numbers of reviews around on these bikes.  At the time of writing there’s a review on an Evans customer who is positive about it saying “great all round bike for the money, very impressed” and I think he’s spot on with his view.  For a grand, you can’t go wrong if you’re after a decent hard tail.

Available from Trek dealers which includes the excellent Evans UK chain or use the affiliate link on the right hand side for the complete range of bikes.

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