BIKE Magazine – June 2020

Cycling New Zealand – eBIKE – Nutritions – Cycling Advice – France

UK’S LEISURE CYCLING AND TRAVEL MAGAZINE

JUNE 2020

DESTINATION

HUNGRY, THIRSTY, ADVENTUROUS CYCLISTS

CHINA PART TWO

HELP BUSINESSES

CYCLING ADVICE

Keeping Your Bike looking Fresh COLUMN

#health

ALPS TO OCEAN…

NEW ZEALAND JUNE 2020

£5.99/€6.99 MADE IN THE UK

2 BIKE MAGAZINE JUNE 2020

Performance by Nature

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Biomaxa Ultra-Ride™ is for regular use and active conditioning of the skin for all purpose riding (<4hrs) Biomaxa Pro-Ride™ is for riders with sensitive skin or the serious cyclist or professional rider that needs premium performance in harsh conditions (>4hrs)

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JUNE 2020 BIKE MAGAZINE 3

CONTENTS

INSIDE JUNE 2020

06

08

Hungry, thirsty, adventurous cyclists Joanna Corfield of Sustrans on the beauty and benefits of the National Cycle Network s

12 Lee Valley VeloPark My dad is really into cycling and we used to go on bike rides together.

Cycling is always on the telly at home and I wanted to beat my dad to cycle the Lee Valley VeloPark track. I never thought of myself as a cyclist but I would say I’m a fairly competent rider.

GOGORO EEYO

24 Is China a great place to cycle? Part Two Chengdu in Sichuan Province was the first mis-conception of the trip (no doubt it won’t be the last) as I was expecting a small provincial city, however the population is 4.5million, that’s four times the size of Birmingham.

CYCLING ADVICE

54

Keeping Your Bike looking Fresh

18

#health I have started this column for you to introduce health tips, share knowledge and give you advices how to improve your health or how to live a healthier life.

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Be part of Team Mind in 2020!

Join us in our newest event â&#x20AC;&#x201C; the Southâ&#x20AC;&#x2122;s iconic cycle from London to Brighton.

To be part of Team Mind and help make sure no one faces a mental health problem alone, visit:

mind.org.uk/L2Bcycle Or get in touch with our events team:

events@mind.org.uk 0300 999 3887

JUNE 2020 BIKE MAGAZINE 5

WELCOME

Welcome

to the June issue

Summer is officially here and the end of the lockdown in the UK is near. While most of the restrictions are already lifted we may have to wait another month before we begin travelling freely for our cycling adventures abroad.

If you haven’t taken your bike now the official advice says to go out and exercise. While riding don’t forget to support the your local businesses - they are open for you to get some tasty nutritions and keep you hydrated.

In this first issue for the summer we have an amazing selection of travelogues, advices, cycling destinations, and much more.

For our eBike section we have prepared an article about Gogoro’s new electric bike called Eeyo which was released just last week.

On page 19 Anthony Walstow from Cycling Advice reviews bike cleaning products from Crankalicious.

If you read Scot Whitlock’s ‘Is China a great place to cycle?’ in our May issue, Scot’s story continues with its second part on page 24.

Turn to page 32 to read the fifth part of Rebecca Lowe’s long journey cycling journey from London to Tehran.

Nick Branxton editor@bike-mag.com facebook.com/thebikemag instagram.com/bikemaguk twitter.com/TheBikeMag

Karoly Nagy’s nutrition column #HEALTH is on page 54. This time he is taking the time to explore facts about #salmon and #banana Stay safe and remember if it’s not on Strava it never happened. > Nick Branxton - Editor

Magazine Team

To advertising please visit

Editor: Nick Branxton

https://bike-mag.com/advertise

Cycling New Zealand – eBIKE – Nutritions – Cycling Advice – France

T. +44 (0)207 097 5177 E. editor@bike-mag.com

Sales Manager: Ana Santos

UK’S LEISURE CYCLING AND TRAVEL MAGAZINE

JUNE 2020

E. ana.santos@bike-mag.com Production Manager: Jack Adams T. +44 (0)207 097 5177

Sales Executive: Alexander Jameson

E. jack.adams@bike-mag.com

E. alexander.jameson@bike-mag.com

DESTINATION

HUNGRY, THIRSTY, ADVENTUROUS CYCLISTS

CHINA PART TWO

HELP BUSINESSES

Account Manager: Kate Chesterman

Sales Executive: Carlos Adams

T. +44 (0)207 097 5177

E. carlos.adams@bike-mag.com

CYCLING ADVICE

Keeping Your Bike looking Fresh COLUMN

#health

E. accounts@bike-mag.com Sales Executive: Jack Williams Publisher 59 Jodane Street, London

ALPS TO OCEAN…

NEW ZEALAND JUNE 2020

£5.99/€6.99 MADE IN THE UK

Webify Media Ltd

E. jack.williams@bike-mag.com

6 BIKE MAGAZINE JUNE 2020

BUSINESS

HUNGRY, THIRSTY, ADVENTUROUS CYCLISTS HELP UK BUSINESSES

Joanna Corfield of Sustrans on the beauty and benefits of the National Cycle Network

As any seasoned cyclist will tell you, one of the highlights of cycling in the UK is the pit stops you get to make along the way. From cream teas to fish and chips, pasties to deepfried Mars Bars, these isles are full of tasty treats for hungry cyclists. These indulgences are your reward for a morning of hard pedalling, but it’s also a chance to take in your surroundings and experience some local culture. Many of the UK’s cycle routes pass by shops, pubs and cafes but they can also lead you to historic sites, churches, grand houses and museums. So keep one eye on the road and the other searching for stop-offs, because you never know what you might be whizzing past.

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BUSINESS

The National Cycle Network - a 14,000 mile network of traffic-free and quiet on-road cycling routes - passes by thousands of attractions. The routes are connected to National Trust properties, Woodland Trust sites, RSPB reserves and run through National Parks and Areas of Outstanding Natural Beauty. The Network is so well connected that more and more people are using it as a way of getting to attractions, and this increase in cycle tourism is benefiting local economies around the country.

It’s estimated that people who use the Network for holidays and day trips spend an average of £7 a day - although this figure is likely to be even higher for people who take cycling holidays.

Sustrans, which created the National Cycle Network twenty years ago, estimates that people cycling on the routes bring over £650 million to the UK economy each year. The charity’s research claims that the National Cycle Network directly support 15,262 full time equivalent jobs across the services industry, particularly in the food and drink sector where it supports over 10,000 jobs. This means that across the country, there are hundreds, if not thousands of businesses which are benefitting from new cycling routes.

In Worcester, a new bridge across the River Severn near Diglis Island opened up the city centre and riverside to cyclists. One example is the Diglis House Hotel, which has seen a 20% increase in their bar and restaurant sales since the route opened. Steve Pirone, who is the General Manager at the hotel, said: “The riverside is a very important part of the tourism industry in Worcester but until the bridge was built there was no way for people on bikes or on foot to get from one side to the other. As a result of the bridge being built we have experienced a real benefit and I’m sure other businesses near the route have seen an increase in business too.”

Meanwhile, in North Yorkshire, Fountains Abbey is also experiencing the benefit of welcoming cyclists through their doors, thanks to the Abbey’s position next to the Way of the Roses route. The Abbey, a National Trust property and UNESCO World Heritage site, sees up to 170 cyclists a day passing through on summer weekends. The Trust estimate that 35 per cent of the passing cyclists stop and spend on average £3.50 in their café, that’s nearly £20,000 of additional income each year.

Alexa Morton, Visitor Experience & Marketing Manager, said: “We’ve always been happy to welcome cyclists to Fountains but since we were included on the ‘Way of the Roses’ route in 2010, we’ve seen an unprecedented increase in the number of people arriving at the Abbey on two wheels. The impact has been threefold: cycling has reduced pressure on our car parking facilities; it’s helped to reduce traffic and pollution around the site; finally it has increased the café’s income - because cyclists are always hungry and thirsty!

As a world heritage site we try to ensure as many people as possible can enjoy this special place be they cyclists, families or dog walkers enjoying the route through the deer park.”

It’s not just pre-existing businesses who have benefited from new cycling routes; some entrepreneurs were clever enough to spot the cycling boom coming and launch businesses to meet cyclists needs. In Cornwall, Nigel Wiggett started Bridge Bike Hire in Wadebridge in 1983 with six folding

bikes, today the company is based in a warehouse containing 400 hire bikes that are used year round.

Nigel, said: “With the development of the Camel Trail in the 1980s and then the National Cycle Network in 1995, cycling in the area really took off and has had a massive impact on the local economy. Along with that we employ two full time mechanics and during peak season we have 20 members of staff. Interestingly we are busy all year round; winter is actually as busy as summer which is quite unique in the tourism sector and really important to the local economy.”

Liz Hodges, another cycling entrepreneur in Devon set up the Route 2 bike café in Topsham and now runs the Route 2 bike Shop in the same town. Liz, said: “We set up the Route 2 café after the National Cycle Network route 2 was developed in 2008. I knew cycling would be popular but I never expected the cycling revolution that we are seeing today. The National Cycle Network has definitely been key to getting more people out on their bikes for day trips and holidays. And the ‘Wiggins effect’ has also been important.

Lots of businesses have benefitted and in my case allowed me to reinvent myself in a completely new career.”

Considering which stop-offs to take on a ride is an essential part of planning a weekend cycling trip or long-distance adventure. To help you decide on your destination, Sustrans has picked some of the tops routes in the country which have great stop-offs nearby.

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EBIKE

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EBIKE

Gogoro Eeyo wants to be the Tesla of eBikes

Gogoro promised something special in eBikes, and the Gogoro Eeyo 1 delivers, aiming to buck the trend of powered cycling with a sleeker, lighter, and more fun way to get around in general. Tipping the scales in its lightest form at just over 26 pounds, at first glance the Eeyo 1 looks just like a regular bike. That’s because Gogoro had put all the aid software into its Eeyo Smartwheel centre.

It’s a departure for Gogoro, who has developed electric scooters over the past few years.

Equipped with removable batteries, the Gogoro Smartscooter can now tap into a multicity network of Go stations, with riders swapping out the power packs easily rather than waiting for a recharge.

There are 1690 Go stations in Taiwan which are located every 1000 feet. Compatible models from Honda, Suzuki and others have joined the Gogoro’s own scooters. Any kind of US launch has been conspicuously absent though.

“We’ve always viewed the ‘States as a non-motorcycle, or non-highly deployed motorcycle, zone,” explained Gogoro’s founder and CEO, Horace Luke, ahead of Eeyo’s launch.

This represents the company’s original aim of approaching urban mobility in more ways than just scooters, over 3 years in progress. That means something for the “medium-speed commute” for Eeyo 1 – and the flagship Eeyo 1s that launches alongside him.

Meet Eeyo: The Smart eBikes “The Eeyo 1 isn’t meant for everyone,” Luke says from the beginning. This goes for size , weight, and the degree of interaction that the rider would expect. Eeyo operates on a collective philosophy rather than a way to offload cycling to an electric motor – it’s for people who genuinely enjoy

biking, but who do not want to get soaked in sweat to their destination.

Talk along the lines, suggests Luke, of eBikes’ Porsche 911.

“Once you get inside, you get the feeling,” he points out about the driver-focused Tesla. “You look back when you get out and think, wow, that was really fun. Which hasn’t been boring.’

Two modes will be available: Sport and Eco. Sport mode will have a range of about 40 miles, and will concentrate on naturally increasing your own power. “It’s not about comfort, it’s about the thrill of the trip,” warns Luke. For the US Eeyo, the maximum speed assistance is 19 mph, or 25 kmh (15.5 mph) in the EU / Asia edition.

Meanwhile eco mode expands the range to 55 miles; if you start running out of charge in Sport mode, the eBike will turn over automatically. The hope is that the smart power assist from Eeyo will learn and adjust to the way you travel, so you get the full benefit from that. It’s cleverer than it looks because of that.

Eeyo Smartwheel The key to this is the Eeyo Smartwheel. Eeyo built its own powered wheel hub instead of taking a standard bike and then bolting electrification to it, or starting in the opposite direction and dressing up a battery and electric motor to make them rideable. As a result, almost everything is produced in-house, and squeezed into the centre of the rear wheel of the bike.

It has a motor of 250W and a battery of 123 Wh. For an eBike that’s small but it makes recharging quick: 2.5 hours from flat to full, says Gogoro. Torque sensors track how much pedal power the rider puts in, and then add the right amount of assistance to make it feel natural and balanced.

Gogoro calls it Intelligent Strength Assist, and the rider slowly learns to develop their own strength, cadence and style of riding. The consequence is “agility and enjoyment over usefulness,” says Luke.

Gogoro will bundle a charging stand with the Eeyo 1s when it comes to recharging (it will be sold separately for Eeyo 1 owners). Alternatively, a wired, horseshoe-shaped adapter will

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EBIKE

be mounted that clips around the Smartwheel core. The eBike uses the Gates Carbon Drive system, rather than a chain drive, which should be more durable and need no lubrication.

1 vs 1s There will be two Eeyo models, to start with. The more accessible the Eeyo 1, at £3,199. The carbon fibre frame and fork will be sold in the finishes of Cloud Blue or Lobster Orange and combined with an aluminium seat pin, handlebars and rims. As a result, it tips the scales at 27.5 pounds – still enough to put over your shoulder and carry up to an apartment or down to a subway platform, Luke points out.

Meanwhile the Eeyo 1s is the flagship. It is £3,699, and will only come in matte Warm White; it will throw in a carbon fibre seat post, handlebars, and rims, as well as the carbon fibre frame and fork. Which makes it hit the scales at just 26.4 pounds. Both bikes will go up in the US in mid-June for pre-order, then start shipping from early July.

It will suit riders with 29- to 34-inch inseams, and will have seats that can be customised to five individual sizes. In addition to MAXXIS 800 x 28C tyres, they will use TRP front brakes and Tektro V Clip forged aluminium rear brakes. The whole thing is IPX4 splash-proof and connects via Bluetooth 4.0 to your phone; a handlebar mount holds the phone accessible, and metrics such as speed and load.

Both eBikes will have a safety auto-lock system based on proximity. As you walk away, an electronic current lock will enable you to: you can move the Eeyo a little, but if you try to ride or push it, it will drag tremendously from the electric motor using torque.

The service The Bluetooth link can also be used, via the Eeyo app, to provide OTA firmware updates to eBike. Gogoro’s already done that with the Smartscooter.

We can expect new models, as well as software upgrades, too. “We’ve always looked at the company as a platform company,” says Luke, “we ‘re not a oneproduct company.” Nor will Gogoro himself need to make them all, the company planning to work with other bike manufacturers and brands to use the same Smartwheel technology.

A more inexpensive version is one significant possibility.

Eeyo 1 is undeniably more affordable than other eBikes on the market at the moment, but compared to standard bikes it is definitely not “cheap” Luke concedes that Gogoro, lavished with carbon fibre and elegant styling, is leading with its high-end version. “It’s a first date,” he says, “up until your first date, you ‘re not wearing a t-shirt.”

That’s because Eeyo is more than just the Eeyo 1s, though eBike sales are clearly one thing that Gogoro is hunting.

Luke and the rest of the team are banking on a large number of prospective eBike owners who aren’t quite ready to trade the ride ‘s happiness for the convenience uptick. We’ll find out in short order how well the Eeyo 1 lives up to that pledge.

JUNE 2020 BIKE MAGAZINE 11

EBIKE

12 BIKE MAGAZINE JUNE 2020

VELOPARK

TO THE TRACK

Lee Valley VeloPark

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VELOPARK

My dad is really into cycling and we used to go on bike rides together.

Cycling is always on the telly at home and I wanted to beat my dad to cycle the Lee Valley VeloPark track. I never thought of myself as a cyclist but I would say I’m a fairly competent rider.

In the first few months of the year everyone is understandably worried about their fitness levels as most of us end up being couch potatoes over the festive period. Stamina and being able to keep going on the track was a concern but I found pushing off the hardest part. Looking back, I honestly don’t think I had an idea of what I was getting myself into. I wasn’t scared as such, perhaps more apprehensive about being clipped in and riding a fixed wheel bike as I was worried I’d topple over. It seems impossible to balance on initially but once you’re on it is far less daunting.

Even from the start, it felt like I was part of something bigger. The feeling of walking down the stone steps, along the concourse and into track centre is indescribable. I felt like an athlete, and almost half expected to be greeted by cheering crowds. The bright lights and the temperature drop is instantly noticeable. The velodrome is regulated to 21 degrees Celsius whilst underneath the banking it is climate controlled to stop the wood expanding and contracting too much. During Bradley Wiggins’ Record Hour and at cycling events, the temperature was upped

to a balmy 34 degrees to reduce the air pressure so that riders can go faster.

The session was a great introduction to track cycling. In total it was an hour in length but it flew by in the blink of an eye. There were eight of us in total with a variety of abilities.

A few of the group had cycled other tracks before on taster sessions but, like me, wanted to experience cycling in such a unique venue. You could tell the beginners from those who had previously ridden a fixed wheel bike. Most were nervous about being able to keep up the pace and how to pedal correctly on the 250m track but the coaches were great and really explained everything properly. We were told about the rules of cycling the track and given instructions about overtaking and general riding etiquette. Those who needed it were helped onto the bikes by the coaches; each of the group cycled a couple of safety laps to master balancing and managing the bike.

The coaches were friendly and reassuring and you instantly felt at ease. They didn’t expect us to know everything right off the bat and began with the basics like getting on and off the bike and how to clip your feet in properly. Cycling around the track is done anticlockwise. As a novice rider you get on and off the bike leaning against the glass wall in order to help with balance and stability.

Charlotte Hall Charlotte, aged 21 from Cheshire, is a Business Studies student, currently on a placement year working in digital marketing in London. With previous road cycling experience, Charlotte thought cycling the same velodrome that hosted the track cycling event at London 2012 Olympic and Paralympic Games would be a doddle, but how wrong she was.

For further information, go to: www.visitleevalley.org.uk/velopark Twitter: @LeeValleyVP Facebook: Lee Valley VeloPark

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VELOPARK

Everyone is lined up in single file, which also gives it the feeling of starting a race. Once you’re on and stable you have to push off slowly from the wall. Even just the anticipation of cycling the flat was enough to fill me full of excitement and give me a stomach full of butterflies. Despite having ridden before, I just couldn’t get my head around being clipped in, staying upright and not falling off the bike. Honestly, it wasn’t something I had thought I’d be so nervous about and though a little wobbly I managed to pedal continuously and build enough momentum to keep going around the blue flat track, and more importantly not fall off. Completing the safety round on the flat, commonly known as the Côte d’Azur, felt like an achievement in itself.

Once we were comfortable cycling around the safety zone and able to demonstrate our ability to safely speed up and slow down, we were encouraged to start pedalling up the banking to the datum line (the first black marker line) and do rounds on that before slowly progressing higher to the red sprinters’ line and the blue stayers’ line. Though it took a fair few practice laps, almost everyone in our group got up to the top. Reaching the top depends on level of endurance, leg strength and whether you’ve ridden a fixed wheel bike before.

The rush of adrenaline and the feeling you get from reaching the top of the wooden banking is indescribable. It’s such an amazing feeling to reach the stayers’ line and know you’re cycling the path of Olympic greats such as Sir Chris Hoy and Sir Bradley Wiggins.

Coming down the banking and onto the main track was quite tricky, as you have to stay quite rigid and be constantly aware of who is around you, making sure to continuously look over your shoulder shouting “pass” or “stay” to other riders so they know what you’re planning on doing so you don’t collide with anyone. This is especially

important because you can’t see what is happening around you because you’re so focused on pedalling and staying upright.

In competitive cycling, riders generally can keep quite close to one another but as it was our first session we were advised to not follow the wheels in front too closely in case someone stops suddenly and accidentally causes a pile up.

Something no one really wants to be responsible for. With eight people in the session this wasn’t too bad, but I imagine it’s far more intense when there are more people on the track. I can’t imagine how much focus, stamina and concentration professional riders need.

Throughout the session we were reassured about going at speed and encouraged to cycle at our own pace. Similar to motorway driving, the faster you go on the track, the safer you are as the speed and momentum forces you around and will prevent you from falling. The way in which the banking is built means cycling on the first line can be relatively straightforward. As long as the handlebars are kept straight, the rider only needs to pedal because it causes a straight line around the track.

Standing at the bottom and peering up the sheer steepness of the wall of death, as the banking is jokingly referred to by staff, you realise the vastness of it and how big a feat getting to the top actually is.

What was most surprising for me, and for a lot of the first time riders, was how much you have to keep pedalling.

Because you’re on a fixed wheel bike, any sudden stopping will jolt you and you could have a nasty fall. Not what you want when cycling at speed. You have to continuously pedal so you don’t lose momentum and keep pushing yourself to pedal regardless of the inevitable burning sensation in your legs.

It really made me appreciate the sheer level of skill involved to pick up enough speed on

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VELOPARK

the straight to ensure you accurately get up the corners of the banking. It demonstrates how hard professional cyclists train and how focused they need to be when competing in races or whilst training and how fit they need to be to keep that level of energy going throughout each session. Getting off the bike was the strangest feeling as when you first start walking it feels as if you’re still cycling.

The venue itself was even more breathtaking than I imagined. I’d, of course, seen it in photos and on the TV but I was genuinely a little bit awestruck. While I wouldn’t say I’m a massive cycling fan, I have bought tickets to a UCI World Track Championships event. Doing the track taster session has really inspired me to watch an event in the velodrome and I of course love being able to say I’ve cycled there, even more so when there’s professional racing going on. Watching world class riders racing on a track that I’ve cycled myself will be a great feeling.

The beauty of track cycling is that anyone capable of riding a bike can do it. You get to really learn how to pedal properly and in a smooth consistent motion and it’s great for upping fitness levels. I think with Lee Valley VeloPark there’s a misconception that it is used by professional level cyclists to train, and because there are big events hosted there that you need to be a qualified rider but in reality almost anyone can ride in a taster session. I’ve been bitten by the cycling bug now. Lee Valley VeloPark offers student discounts so I’ve since been back on the road circuit just to practise what I learnt in the taster. There’s also movie nights at the VeloStudio which I definitely want to go to. A friend recently did a Sufferfest class there and noticed all sorts of people use the VeloStudio, from competitive cyclists looking to train in between track sessions to women looking to improve their fitness.

I thoroughly enjoyed the track session and would definitely recommend it to anyone who is even thinking about it, or buying a voucher as a gift for someone.

It’s a fantastically exhilarating experience and I was surprised at how much I enjoyed the whole thing. Although I wasn’t expecting to get quite so sweaty or be so exhausted after, it was totally worth it. For anyone thinking of doing a taster session, I’d suggest doing a practice session in the VeloStudio or on the road circuit first just to get their legs used to pedalling so much in a short space of time and to get the most out of the session.

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JUNE 2020 BIKE MAGAZINE 17

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CYCLING ADVICE

CYCLING ADVICE

Keeping Your Bike looking Fresh

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CYCLING ADVICE

Crankalicious Bike Cleaning Range Product Review (www.crankalicious.com)

There’s something very satisfying about keeping your pride and joy in top condition. Especially for those occasions when arriving at the café stop and taking a well-earned break, you hang it up on the rack, its frame and componentry shining proud against the other bikes, catching a glance from other riders looking at it, perhaps thinking how clean my bike is.

Or late at night popping into your garage, utility room or wherever you store your pride and joys to look at how clean they are is perfectly normal, or that’s what I tell myself.

Perhaps, or, there is an essence of OCD with keeping them clean, but what better way to compliment them than using a high-end bike specific cleaning range like Crankalicious.

I have tried and tested many different bike cleaning products over the years and by far the Crankalicious range of products deliver every time.

After a long ride on the Giant TCR, it was filthy. It had been raining the previous night and there was a lot of standing water causing the bike to become coated in grime. Our work was cut out here with a lot of dirt covering everything on the bike, even as high as the cockpit with a lot of spray from passing lorries and vans.

This was really going to put the Crankalicious range through its paces.

Bike Prep Up on the bike stand and ready to go. Getting a bike stand is one of

Anthony Walstow  @CyclingCentre : Admin on Cycling Advice Author: “A passionate cyclist, obsessed about anything aero or tech with an addiction to buying bikes”

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CYCLING ADVICE

the best bike purchases you can get.

When performing any work on the bike whether its maintenance or cleaning, having a bike on a stand makes things so much easier and more effective.

It can also save a great deal of time with not having to shift the bike into different positions as when it’s up on a stand everything is easily accessible.

There are many bike stands ranging from all prices. If you are on a budget the stands from the resellers such as Aldi are fantastic and can be had for around £20-£25. It’s not quite as stable as the Park Tool stand used in this feature, but I have used one for many years and its perfect for doing a quick job or two.

Step 1: Crankalicious Pineapple Express Rapid Bike Cleaner Pre-Soak

Start off with a pre-soak by giving the bike a good spray with the rapid cleaner. This loosens all the grime and dirt on the bike. Leave this on for a few minutes to soak.

Step 2: Gumchained Remedy High Performance Chain Cleaner

After the bike has had a good soak and most of the surface dirt washed off, onto the drivetrain. I prefer to clean the drivetrain first before cleaning the rest of the bike. This is because the oil and grime removed from the drivetrain can flick back onto the frame, and there’s no point having cleaned the frame only for spots of oil to be flicked all over it again

Once the frame has had a good soaking, if you have a pump bottle (this can be purchased from all good garden centres or Amazon etc for a few quid) spray water over the frame to get rid of most of the surface dirt. This is good for getting in between the more difficult places to clean as well, such as between the crank and frame, but isn’t powerful enough to risk damage to the bottom bracket.

By removing the bulk of the dirt, when coming to clean the bike with a wash mitt (we suggest wash mitt and not a sponge as this can hold onto dirt and scratch the frame) it reduces the level of contact you need with the frame, reducing chances of scratching or swirl marks on the frame.

The cassette in this example isn’t too bad, as it is cleaned and maintained regularly, but dirty enough to require a full degrease This truly is an excellent drivetrain cleaner. I have tried a few and many

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CYCLING ADVICE

have failed.

Spray the Crankalicious chain product cleaner on and leave for a few minutes.

Agitate slightly with a firm brush, then rinse. All the old gunk will come off cleanly first time. Other products I have used have sometimes taken 2-3 attempts to remove all the gunk and still the results were disappointing.

important, and why not when its easy and almost free to do so just from a good clean.

Step 3: Crankalicious Foam Bucket Wash Mud Honey Deep Wash

It’s also a good idea to get a small brush to get into the more difficult places. These can be found easily on the likes of Amazon under detailing brushes and only a few quid.

Once you are satisfied with giving it a thorough good going over, its time to rinse again. Leave to drip dry for a few minutes then use a decent cloth or drying towel to go over the bike to ensure the frame is dry.

Step 4: Crankalicious Enduro LongLasting Frame Sealant

Now to remove the more stubborn or heavily embedded dirt. This is a brilliant and very effective cleaner.

With minimal effort the cassette is restored to almost new, ready to be sealed in your preferred sealant or lube.

The chain was also cleaned during this process and has come up spotless.

Having a clean chain and cassette can really help with potentially saving a few watts over the course of a long ride. That doesn’t sound a big deal, but maximising efficiency is always

Working from the top of the frame down, as the bottom is the dirtiest part, you don’t want to push dirt up onto the frame and cockpit so to avoid any unnecessary scratches.

All the hard work is done, it’s time to dial in some nice sealant onto the frame.

This is a really important step as the sealant creates a layer in between the frame and dirt, not only protecting it but helps cleaning the bike a lot easier.

Spray this onto a clean cloth, starting from the top and work your way down methodically, ensuring you cover the seat post, frame and forks. You will need a couple of sprays on the cloth before starting each section to ensure a good covering on each area, so don’t be afraid to be liberal with it.

The effect of the Crankalicious products really do demonstrate how effective they are in bringing out a spotless finish

22 BIKE MAGAZINE JUNE 2020

CYCLING ADVICE

Now it’s time to stand back and admire all the hard work, one super clean bike, ready to ride Cockpit super clean

Frame nicely sealed and spotless

You know it’s a proven fact a clean bike is more aero….well maybe not officially but theoretically it sounds about right.

For all your cycling cleaning needs and to be the envy of your cycling friends with restoring your bike to an almost new effect, look at the Crankalicious range of cleaning products, you definitely will not be disappointed.

JUNE 2020 BIKE MAGAZINE 23

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24 BIKE MAGAZINE JUNE 2020

CHINA - PART 2

Destination

China

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CHINA - PART 2

Chengdu in Sichuan Province was the first mis-conception of the trip (no doubt it won’t be the last) as I was expecting a small provincial city, however the population is 4.5million, that’s four times the size of Birmingham.

Is China a great place to cycle? – Part Two The first thing you notice as you approach the city is a collection of busy and noisy ring roads (there are 3 in total) but it’s definitely a bike friendly city. However, the weather is grey and slightly damp for the majority of the year, it’s a city that most people’s travel through enroute to other destinations. Like with most Chinese cities it has a large amount of sectioned off ‘bike only’ lanes signed for use by bicycles, but the local moped enthusiasts happily encroach.

The city is world famous for its connection to the Giant Panda and their sanctuary is only 20-30 minutes’ drive from the centre of the city, so it’s in easy reach by bike. Once you have negotiated the rather busy ring road, there is a conveniently located cycle lane which will take you directly to the entrance of the park. I immediately liked Chengdu, it possesses a bizarre European feel, wide open boulevards and chalet style buildings. The traffic didn’t seem as overwhelming as Beijing or Xian and the bike was well represented.

Like in most places nobody wears a helmet and the attire is appropriate for the day ahead (no sign of any PPE), suits, overalls, shorts, traditional attire all appear popular.

The pollution levels are significantly less; this was perfectly highlighted by the lack of face masks. The Sichuan region is renowned for its spicy cuisine, everything is cooked with chilli’s, it’s my kind of food, eye-watering hot, dry but always well-presented and wonderfully palatable. We departed Chengdu with

a fondness and a small amount of trepidation, we were heading south towards the Yunnan and a more rural experience waited. We were stepping into the unknown and we couldn’t wait our eyes wide open to a simpler and less complicated way of life.

We arrived in the Yunnan Province, the Han people are the main group, but many counties have a big enough ethnic presence to give them autonomous status. The terrain varies from high, cold, steep mountains, down through rolling hills and broad plains and tall, steep limestone hills flanking magnificent riverbeds Our first destination was Lijiang, like Chengdu, its famous for its close proximity to a world-renowned tourist attraction, Tiger Leaping Gorge. We were staying in the Old Town, which is dominated by tourists

Scot Whitlock Twitter: cadencemag Website: cadencemag.co.uk Author, ‘Simple Words from the Saddle, Simply More Words from the Saddle & The Way of St James’ Twitter: @saddlescot

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CHINA - PART 2

and bikes; it’s a breath-taking web of intricate canals with the main focus and heartbeat being the old market square, once the haunt of the Naxi traders.

Unfortunately it is now dominated by modernity, in the guise of colourful souvenir shops, thankfully the impact on the overall experience is negligible and still offers breath-taking views of the beautiful Yulong Xueshan (Jade Dragon Snow Mountain) The atmosphere of the narrow alleys, red lanterns and constant noise of commerce is stunning, this is the side of China I had been searching for since our arrival, it can become rather busy so an early start will reward with a less claustrophobic exploration.

Unfortunately, my slightly cynical (British) nature had kicked in and I began to question the realism, were these rather rickety looking buildings just created for the holiday industry?

I sincerely hope this is not the case, as the relaxed, friendly and traditional surroundings were a major highlight and rightly it was given UN World Heritage status in 1999. Tiger Leaping Gorge is around an hour/hour & half drive from Lijiang so it is possible to ride but I would suggest you get a bus or a taxi because on arrival you will have to walk some distance to see the gorge at its best. The gorge is a breath-taking experience, the constant rumble from the angry water as it negotiates its way through the vertiginous surroundings.

A mystical feeling takes over as you approach the viewing platforms, the Shangri-La side in tantalising touching distance. The gorge is recognised as one the world’s deepest, it measures 16km long and 3900m from the waters of the Jinsa River to the mountains of Haba Shan. The gorge can be accessed from two distinct locations, Shangri-La and Lijiang sides. The latter is a much flatter gentler trek (especially for the elderly in our party) but longer. Incomparison, the opposite (Shangri-La) side is shorter but steeper with a rather technical descent.

The Old Town in Lijiang is a great place to explore at night, the darkness creates a completely different atmosphere as low lights and vibrant red lanterns come alive with a crescendo of animated chatter and enthusiastic bartering, and the bike is the ideal form of transportation. However, caution should be a priority unless you want to find yourself falling fool to one of the many drainage channels. Extra care should be taken at night as the street lighting is limited.

Dali is a mere 2hours away by train and was a wonderful surprise, it’s definitely bike friendly, and around every corner is a bike hire outlet. Once the original backpack hangout, the Bei town is the

essence of the Yunnan. In the past the tourists have flocked to the area in the hope of finding themselves, nowadays there are significantly less westerners heading here so you are likely to experience a taste of the real China.

The city and old town are dominated

by Erhai Lake and sit in the shadows of some stunning mountain ranges. The lake is a great place to pedal especially with the cool breeze which blows through the plateau. You can pedal around the whole lake which is called the ‘Erhai Ring Road’ encountering a selection of lovely villages. There are plenty of bike hire outlets dotted around the water. Enjoy watching the cormorant fisherman plying the trade on the water, the understanding between animal and man is so compelling, and is a dramatic symbol of the real China. The east side of the lake is classed as rather rugged and the west side is dominated by some beautiful traditional villages. Dali is located west of Cangshan Mountain and east of Erhai Lake and was originally built during the Hongwu period of the Ming Dynasty with a rich history of over 600 years. Our hotel was located just off the famous Foreigner Street with its mystical eastern charms blended seamlessly with a chic western style, an evocative concoction of slate roads, numerous street vendors overwhelming the senses and the flow of water; it’s easy to get lost in an ancient world. The main staple is bean and mushroom and I was exposed to my first taste of Taro which considering its bland appearance was surprisingly delicious.

Close to the old town and just a short bike ride is the magical ‘Three Pagodas’ which is a masterpiece of ancient Chinese architecture and has stood for over a millennia. The experience is hypnotic; the Pagodas are so dramatic especially with the green mountains as a mesmerising backdrop. From the Bell Tower you can see a stunning panoramic vista of the the Lake with again some rugged mountains enveloping the water. The Lake is only a short distance from the pagodas, locally the mountain is called the Black Dragon with green and the lake is the Half Moon with blue. According to legend, the lake has a gigantic jade cabbage on the bottom and this ensures the lake becomes white as jade. The lake is a substantial tourist attraction and consists of three islands, four continents, five lakes, nine bays and the Erhai Park. A boat trip is a must do, the surroundings so peaceful, promoting a wonderful calm. Surprisingly the boat is guided graceful through the fresh waters by women who are adorned in vibrantly decorated traditional attire, their age is inspiring, all appeared post retirement age but possessing an

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CHINA - PART 2

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CHINA - PART 2

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CHINA - PART 2

increased vigour and physical prowess which would embarrass many UK pensioners.

The lake is best accessed through the ancient village of Xuzhou, which is one of China’s most famous historical and cultural sites. The village is home to the Bei people, and it retains many traditional Bei folk houses built in the Ming and Qing dynasty, the narrow evocative streets are the domain of the bicycle or moped, the car an occasional interloper. You can wander freely in and out of the old mansions and the Yan, Yang, Yin and Dong courtyards. Dali’s relaxed, rather pragmatic atmosphere was a wonderful discovery and we will definitely be returning that I can assure you. Next stop Kunming, the capital of the Yunnan and a 7-hour train journey from Dali.

Our arrival by train in Kunming was met with a chaos which we had previously not experienced on our journey. The hectic commerce from the colourful line of street vendors purveying all manner of local produce and the mass of vehicles creating a crescendo of noise. The humidity only accentuated a feeling of claustrophobia, well it is known as the ‘Spring City’ for its unchangeable climate. There is still a heavy military presence in and around the station following a high profile shooting near the transport hub last year. Once again, the bike and moped appeared a popular mode of transport with a constant procession of bikes weaving expertly through endless traffic servicing the train station. Once away from the melee, the traffic relented and the cycle lanes became king, their convenience and relative safety an obvious draw. The city and its suburbs are home to 7.2 million people, unfortunately it no longer has an old town, and it’s completely dominated by

the metallic clean lines of skyscrapers and shopping malls.

Our stay in the city was brief, the next morning our Yunnan road trip began.

We were heading for the Nine Dragons waterfall with a stopover in the nearby town of Luoping. The 4-hour drive was lengthy and bumpy so it’s unrealistic to attempt by bike. However, in and around the waterfall is a great place to pedal a bike, the scenery is magical; the surroundings dominated by a collection of grass laden mountains ranging through several shades of lush green and quiet bucolic roads. The local farmers cultivate small plots of land, laid out in patchwork of colours, squashed tightly into the hillsides, it must present a daily headache, but they cope admirably. Despite the rapid growth and progress in China, life here is pastoral. A few visitors contribute to the tranquillity, mist envelopes the mountains. It’s a different matter in the summer, as the surroundings are mobbed by tourists.

The area has plenty of scenic locations on offer; one of my favourites is the Duoyi River and its water wheels.

The Duoyi is a lovely tributary of the Nanpang River and turns up onto the hills to the beautiful reservoir at Lubuge. This area is home to the Buyi people and their prowess at farming both flat lands and hill slopes is evident all around. The vibrant dressed women assume most of the agricultural duties and the men put their hands to construction work, ploughing and fishing. The river is easily accessible by bike, the route has many undulating sections, but the climbs won’t cause much problem to a frequent cyclist and the dramatic views of the lush landscape is a worthy recompense, especially the intricately manicured rice terraces.

30 BIKE MAGAZINE JUNE 2020

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32 BIKE MAGAZINE JUNE 2020

THE BICYCLE DIARIES

TOURING

The Bicycle Diaries

JUNE 2020 BIKE MAGAZINE 33

THE BICYCLE DIARIES

One woman’s solo cycle from London to Tehran: Stage 5

The best thing about camping is the joy you feel when you don’t have to do it. My first night in Bosnia is spent in a cheap motel, under a firm roof and some powerful leopard skin linen, and I awake fully refreshed. By 9am, I am en route to Prijedor, 65km away along the river.

I feel the country become gradually poorer as I ride. Houses often comprise just half-finished jumbles of brick, while huge heaps of logs are stockpiled in driveways. Farmers in flat caps pass me on horse and cart, and decrepit Ford Fiestas hoot greetings as they thunder by and veer cheerily into oncoming traffic.

It’s lunchtime by the time I pull up in Prijedor, the third largest municipality in the Republika Srpska (Serb Republic). This covers the northern and eastern regions of Bosnia, I learn, and is predominantly Serb Orthodox, with a minority of Bosniak Muslims and Croat Catholics. The rest of the country falls under the Federation of Bosnia and Herzegovina, comprising a majority of Bosniaks with a minority of Croats and Serbs.

Prijedor seems fairly nondescript as I nose briefly through the centre.

However, the city reflects some of the country’s most troubling hangovers from the past. Around 5,200 Bosniaks and Croats were reportedly killed or went missing here in a mass genocide perpetrated by the Bosnian Serb army in 1992,

while thousands more suffered in hellish concentration camps.

I’m told that ethnic clashes have been on the rise in the city since the 20th anniversary of the Srebrenica massacre in July, but I don’t hang around long to investigate. It’s already growing dark by the time I start my search for a suitable camping spot and I berate myself for yet again leaving it so late. It would take an adolescent chimp less time to learn from its mistakes than me, I muse as I frantically scan the roadside. And it could probably cycle faster too.

Eventually I see what seems to be a derelict church set back from the road, and I wheel in to investigate.

Despite a nearby neurotic mutt clearly on its third line of coke, it’s not bad at all. So half an hour later, I’m ensconced snugly inside my sleeping bag and am supping a nightcap of Kutjevo Grasevina 2013, a highly drinkable Croatian white.

For the second time in three days, I awake to the deafening roar of a tractor. It’s 6.15am and I stumble bleary-eyed into the daylight to find a couple of builders staring at my tent in bewilderment. I brace myself for an unpleasant exchange. What happens to trespassers in Bosnia, I wonder? Should I make a mad dash for it? Before I have time to collect myself, however, they have administered their punishment, harsher and more potent than I could

Rebecca Lowe Rebecca Lowe, a human rights journalist, started a 10,000km, 20-country ‘bummel’ through Europe and the Middle East in July.

Her aims are threefold: cultivate a pair of toned, shapely calves that will be the envy of all she meets; survive; and shed light on a region long misunderstood in the West.

Find out more about Rebecca’s Journey Twitter: reo_lowe (https://twitter.com/reo_lowe) Facebook group: The Bicycle Diaries (https://www.facebook.com/ bexbicyclediaries/)

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THE BICYCLE DIARIES

have possibly imagined: a large mug of home-brewed rakija that dissolves the oesophagus and pickles the innards like a shot of sulphuric acid.

By 8am I am on the road, feeling indomitable. The sun is shining and the tight knot of anxiety curdling in my gut that I’ve become accustomed to each morning has evaporated.

Early morning alcoholism, I think – where have you been all my life? I vow only to be completely sober from now on if the situation truly demands it.

It’s a short, pleasant ride to Banja Luka and I arrive by late morning. The city is the de facto capital of Republica Srpska, with large green spaces, tree-lined boulevards and a bloody history etched deep into its masonry. Dominating the central square is the impressive Serbian Orthodox Church of Christ the Saviour, recently rebuilt after being destroyed by Croatian fascist forces in 1941. Over 2,300 Serbs were subsequently massacred and the rest sent to concentration camps.

During the Bosnian War, the tables were turned as Serbs expelled nearly all Bosniaks and Croats, and razed all 16 mosques to the ground.

In a park beside the citadel, I stumble across a Bosnian army recruitment drive. I try out a few of their machine guns and feel a frightening surge of bloodthirsty zeal course through my veins.

Humans, in all our hubris and godly aspirations, should never hold the trigger between life and death, I think to myself as I eye up a couple of howling infants in my sight-lines. It’s far too tempting to act on it.

Following a night at ‘Smile Hostel’, I set off for the Zelenkovac Ecological Movement, an ecolodge-

meets-art-gallery-meetsjazz-festival recommended by friends and fellow tour cyclists Max and Emily. The ride is stunningly beautiful from start to finish, first along a river – where I take a brief detour to see the lovely Krupa Falls – then up up up into the lush, forested hills where the air is electric and permeates the soul.

Zelenkovac proves every bit as odd and enchanting as I’d hoped. The main log cabin is a Brothers Grimm masterpiece, lovingly built up over the past 30 years by owner Borislav Jankovic and a host of volunteers.

Inside is a cosy bar/gallery containing an eclectic range of Jankovic’s paintings. As I warm myself by the fire, I am chatted up by S, a Serb who manages the place with a French couple. They all arrived several years ago and never left, he tells me over a rakija. It’s run as an NGO with grants mainly from the US. The Bosnian government gives almost nothing.

Serbs are very warm-hearted people who feel, says S. They talk to each other in bars and buy rounds for strangers.

Here, when a bell is rung, everyone in the room gets a drink. What are relations like between Serbs and Bosniaks these days, I ask? ‘We are brothers,’ he says. ‘We have shared so much.’ But you were at war so recently, I say. ‘Everyone is at war sometimes,’ he replies. ‘Even the English and Scottish.’

Yes, I think. And look how that’s going.

The most important thing to him is family, S says.

Next comes his country.

But not the politicians, or the policemen who have regularly beaten and arrested him since the 1990s. Serbia killed its last good president in 2003, he believes: Zoran Đinđić, the man responsible for extraditing Slobodan Milošević to the International

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THE BICYCLE DIARIES

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THE BICYCLE DIARIES

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THE BICYCLE DIARIES

Criminal Tribunal for Yugoslavia in 2001.

decide to leave the final 19 sights for another occasion.

We get onto women’s rights. He is not a feminist, he says, grimacing. He’s a ‘modern Serb’. He cooks, but refuses to wash up.

‘You think a woman can cut wood? That’s man’s work.

The woman is better at other things [mimics cleaning and decorating].’

After a fitful night in the freezing cold campsite, listening to stray dogs howling and mauling each other to death outside my tent, I hit the road for a hefty 110km marathon to Visoko.

It’s a dazzling, delicious ride, but involves a tough climb up a truly gargantuan hill and takes me the best part of seven hours. I am enjoying a brief rest face down on the roadside to celebrate my arrival when, as if by magic, a couple in a van pull up and ask whether I’d like a ride to Sarajevo. Why yes I would, I say! And we churn up the final 20km in minutes.

Like everyone else in the Balkans, S is a smoker. As we talk, he puffs his way through an enormous box of dirt-cheap bootleg cigarettes.

The warning on the packet seems to encapsulate the precarious, petty fault lines of the country perfectly: to maintain ethnic neutrality, it is written in all three national languages, Serbian, Croatian and Bosnian, despite the fact the first two are identical to the letter.

In the morning, while the men are out banging their chests and wafting their testosterone around the woodpiles, I leave for Jajce.

It’s another spectacular ride and I feel thoroughly revitalised by the time I arrive. It’s just as well, as I discover that the town has an intimidating 24 ‘historic monuments’ on the tourist trail. This seems a little greedy to me. Why not focus your attentions on one or two good meaty monuments, leaving scope for a restorative snifter at the end?

Usefully, however, the merit of several attractions has already been quantified for me by experts, saving me the bother. The 22m Pliva Waterfall is ‘one of the 12 most beautiful in the world’, I am informed, whereas the medieval fortress displays some of the ‘most impressive views in Bosnia’. The catacombs and underground church are rather good too, but by this time I’m exhausted and

In Sarajevo, I stay with a German woman, F, who is investigating how women in the region reconcile being Muslim with being European for her PhD. ‘The interesting thing,’ she tells me, ‘is that there really isn’t any tension at all.’ A brief tour around the city, where the vast majority are Muslim, seems living proof of this hypothesis.

Here, hijabs and high heels live in easy harmony, with most women dressed in modern Western attire.

Severe problems lurk beneath the surface, however. Homeless people beg on every street corner, symptomatic of the deep dysfunction at the heart of government. Corruption is rife, unemployment disastrous (27%, according to the IMF) and the economy on the verge of collapse.

Everything comes at a price.

‘Bribery is normalised,’ says Z, a local academic.

‘For university degrees and surgical procedures. To get off parking fines.’ She adds: ‘The big malls you see here are not a sign of prosperity, they’re a sign of political deals. Nobody wants them.’

One key problem is the parliamentary system

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THE BICYCLE DIARIES

created by the 1995 Dayton agreement that brought an end to the Bosnian War. It’s a viciously complex arrangement, involving multiple layers of bureaucracy and autonomy, which nobody I meet seems entirely to understand. It’s in desperate need of reform, E, a British investigative journalist tells me – starting with the abolishment of the three separate presidencies for each ethnic group, which only serves to institutionalise sectarian divides.

According to E, the threat of Bosnian Serb secession is very real. ‘And that would be a disaster. It would imply that the land you win through war crimes can be rightfully yours.’

The next day, I leave for Podgorica, Montenegro. I have agreed to cut short my Bosnian trip to meet my boyfriend there for a holiday, so cycle 11km out of town to catch the bus. Only minibuses are making the winding, treacherous journey, it transpires, but after some persuasion the driver agrees to

squeeze a dismembered Maud into its tiny boot. Hugely relieved, I spend my final Bosnian marks on a celebratory bar of Milka and packet of chocolate hobnobs.

often no proper road. To my surprise, however, I reach Podgorica intact and on time, and manage to reassemble Maud and make it to the airport before my boyfriend arrives.

Ten minutes later, the driver comes to ask for another four marks for the bike. Ah, I say. That may be a problem.

I try to offer him my hobnobs, but confectionery clearly isn’t accepted as official currency on Bosnian buses. Just as I’m debating the horror of having to disembark, an old woman reaches into her purse and pays on my behalf.

It’s not a small amount for her, I know, and I feel deeply touched. I thank her profusely, and she touches her hand to her heart and says ‘Muslim’.

To my surprise, however, I reach Podgorica intact and on time, and manage to cycle the final 10km to the airport before my boyfriend arrives.

Success, I think exultantly! And due in no small part to my kind Muslim friend. So thank you again, lovely lady, wherever you may be. I hope life brings you all that you deserve.

The next few hours are spent on an exhilarating romp through the magnificent Tara River Canyon, the deepest canyon in Europe. Jam-packed inside the hot bus, we recklessly rattle and swoop beside stomach-churning drops with no security barrier and

Follow Rebecca’s journey on her website at thebicyclediaries.co.uk, Twitterfeed at reo_lowe or Facebook at facebook.com/bexbicyclediaries.

Rebecca is sponsored by Kona (Kona Sutra 2016 bike), Lightwave (Firelight 250 sleeping bag and G15 Raid tent), Garmin (Edge 1000 satnav), Arkel (four Orca panniers), Berghaus (clothes), Lenovo (ThinkPad X1 Carbon Ultrabook) and Pedros (ICM Multitool).

JUNE 2020 BIKE MAGAZINE 39

Eat, Sleep, Ride, Repeat.

It’s good to get away and see somewhere new. And when you’ve finished a long ride, exploring new places, it’s good to have a little bit of comfort; a cold drink, a hot drink, a microwave, gas hobs, running water, a sofa, double beds with mattresses. The things we take for granted in our own homes. The 6-berth OPUS® Camper Trailer can offer you all of those comforts, plus a whole lot more, including the ability to carry up to 6 cycles on it’s roof. OPUS® takes care of the simple things, leaving you more time to concentrate on your routes.

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40 BIKE MAGAZINE JUNE 2020

NEW ZEALAND

ALPS TO OCEANâ&#x20AC;¦

New Zealand

JUNE 2020 BIKE MAGAZINE 41

NEW ZEALAND

New Zealand has long been known to have some of the best cycling trails in the world. From long winding roads, to technical downhill and multiday cross country rides, whatever your heart’s desire, New Zealand has it.

One of the UK’s leading New Zealand travel experts, Paul Carberry of New Zealand in Depth, pays special attention to developments for cyclists in New Zealand, and plans tailor-made itineraries for those visiting the country. About riding in New Zealand, Paul said: “There’s an incredible array of cycling routes around New Zealand with great trails for every ability. Especially over the last few years, there has been a real focus on developing and bringing together the countries cycle trails, making it easier to put in the miles and make the most of your time on the other side of the world.”

One of the world famous trails that is a highlight of many who visit New Zealand is the Alps 2 Ocean trail.

Plucky adventurer, Lucy Pinto, who takes on challenges for Health and Fitness Magazine, spoke about her experience riding the 301km from the foot of Mt Cook, New Zealand’s tallest peak, to the penguins on the East Coast last December.

WHY THE A2O? It’s not every day you get to travel across an incredible landscape by bike. I love cycling – it allows you to get fully immersed in the landscape.

I’d first heard about the trail during a conversation with the guys from New Zealand in Depth. We were chatting through some of their favourite rides and once I’d heard about the Alps 2 Ocean, or A2O as the locals call it, the trail went straight on my cycling bucket list. This trip didn’t disappoint with interesting terrain and spectacular views a big feature of the trail.

GETTING KITTED UP The day before we start, we pick up our bikes at the Alps 2 Ocean Cycle Journeys bike depot in Twizel, about 40 minutes’ drive from Mt Cook Village and the largest town in the Mackenzie District.

We’re given a hybrid, as they’re the

best type for the trail’s mix of on and off-road conditions. We’re also given a saddlebag each, containing route maps, spare inner tubes and bike tools. There’s also just enough room in the bags to squeeze in some food, a phone and some cash. The team from Cycle Journeys transport our main bags from place to place for us, and the New Zealand in Depth team have pre-booked simple but comfortable accommodation perfect for our adventure. Pumped up and ready to go we make sure we have an early night so we are fresh for the morning ahead.

DAY ONE 77km from Mount Cook to Twizel On our first morning, we’re out by 7:30am and are greeted by pouring rain which was soon complimented by a bitter wind. After a short bus to the start we zipped up the waterproofs and began our journey with just 7km of off road from Mount Cook Village to Mount Cook Airport to ‘warm us up’.

Between us and the rest of the trail is the Tasman River and the only way across is by helicopter. The flight to Tasman Point takes just 40 seconds.

On a clear day, you can see New Zealand’s highest mountain peaks.

Thanks to the weather, we, however, see just the local mountains and the Tasman River flowing in all of its glory. Before we know it, we’re back on solid ground.

It’s around 9am now, still raining and very fresh. As we make our way along the rocky trail, however, the weather soon clears allowing us to really appreciate the landscape we were cycling through, and revealing lots of glaciers. Spectacular!

Passing the tranquil colours of Tasman River was breath-taking, and at certain points unbelievable. You want a good run on the bikes but also you want to take in the amazing route. We took the time to stop for plenty of photo opportunities, as I’m sure most do in this incredible landscape.

Soon we’re riding beside the beautiful Lake Pukaki and stop after a while to eat our packed lunch and take in the view. The trail now continues along a quiet road along

A 10-day New Zealand cycling adventure with New Zealand in Depth (www.newzealand-indepth.co.uk) starts from £1,285 per person based on a couple sharing. This includes a six day Alps 2 Ocean ride including bike hire, local transport with cottage and B&B accommodation plus daily breakfast, picnic lunch and dinner. The six-day cycle ride takes you from Mount Cook to the Pacific Ocean at Oamaru with the 10 day-trip also including accommodation in Queenstown before and after the ride.

For more information and expert advice on travel to New Zealand visit www.newzealand-indepth.co.uk call +44 (0)1298 74040 or email explore@newzealand-indepth.co.uk

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NEW ZEALAND

the side of the lake – so quiet in fact that we didn’t see one car. We pass over the Pukaki Dam and bike through the Flats, an expansive area of grasslands with lots of twists and turns that are so much fun on the bikes.

At around 5:30pm, we make it to the Aoraki Lodge in Twizel, where we’re greeted with a cold beer, shower and dinner at a local restaurant over the road to refuel, where we talked excitedly about what’s in store the next day.

DAY TWO 79km from Twizel to Omarama Today’s route is 72 per cent on road, which is quite different to day one, but great to really get up some speed. We make our way to the Ohau weir (an underwater dam), from which we split off onto the off-road shoreline of Lake Ohau. This huge glacial lake is like a disco ball of neon blues, which contrast with the beautiful yellow shrubs.

Our next leg is a steady climb (900m) to the highest point on the trail, Freehold Creek and proves to be the toughest part of the whole adventure. When we eventually reach the top (after experiencing several frustrating false summits on the way) we feel a huge sense of achievement and take a well-earned rest before letting off the brakes and descending towards our bed for the night, the Heritage Gateway Hotel in Omarama.

To sooth our muscles after two days in the saddle, we also take the opportunity to visit the Omarama Hot Tubs. These hefty wooden tubs are filled with fresh water from the glaciers, powered by fire wood, and have a perfect view of the snow-capped mountains. It’s a fantastic setting in which to reminisce about the day.

DAY THREE 67km from Omarama to Kurow Feeling well-rested, we start the next leg of the trail. The first section is a 24km ride along a mixture of tarmac and smooth, shingle roads.

We bike past a beautiful area known as Sailor’s Cutting Reserve – a secluded part of Lake Benmore with lovely old boathouses. Further on we see the enormous structure of the Benmore Dam and power station. Benmore Dam (110m high) is one of the largest earth dams in the Southern hemisphere and Benmore power station is New Zealand’s second largest hydro-electric power station.

It’s a short, sharp climb to get to the top of the dam, but it’s worth it. The views of the surrounding mountains and countryside are unbelievable and you can better appreciate the vast scale of the dam. Off again and we follow the road alongside the State Highway, passing Lake Waitaki and its smaller dam, before we head

towards our B&B, the Western House in Kurow.

It’s tarmac all the way and we whizz past fields and more lake views for around 30km until we arrive at around 5:30pm. The owners welcome us with big smiles, cups of tea and their sweet dog, Bonnie, curls up at our feet as we talk about their move to the area.

DAY FOUR 78km from Kurow to Oamaru It’s the final day already. As we step out of our B&B, we leave with heavy hearts knowing this adventure will soon come to an end. We’re already reminiscing about what an incredible trip it’s been and plotting our return.

Back in the saddle and we head out to Duntroon, following the State Highway for miles past vast flat areas of agricultural land with rugged mountains in the background. After a while, we come to an ancient Maori rock art site that depicts people riding horses, birds, sailing ships, monsters and other animals.

Pushing on we get to the Elephant Rocks, lots of weathered limestone rocks up to 10m high dotted about a hillside and known for their interesting geology and preserved fossils. We take a quick snap before continuing on through several farms, enjoying the tight turns and rolling hills.

The final leg of the ride is a combination of on and off-road terrain, broken by the narrow, pitch black Rakis Railway Tunnel. A last downhill run brings you into the picturesque Oamaru Public Gardens, and shortly after we reach the finish point at Friendly Bay and the Pacific Ocean, where we high-five each other like a pair of teenagers. Proud of our achievement, we head to our final night on the trail at the Brydone Hotel for a quick shower and a well-deserved beer and dinner – in that order!

To top off our incredible Alps 2 Ocean experience, we muster the energy to walk to a nearby penguin-viewing point. Seeing the penguins waddle up onto the shoreline and settle in their nests tops off a truly unforgettable experience and made our journey from New Zealand’s tallest mountain to the ocean complete.

The ride was incredible and challenging enough to make it a physical test, but easy enough to allow you to enjoy the spectacular views from the saddle and allow time for plenty of photo and snack stops. It is recommended that you allow 4-6 days for the entire ride or you can simple take on a day excursion focussing on one section, either way, the mixture of on and off road riding, mountains, lakes, rivers, hills and grassland make this a must-do trail if you’re in the area – or well worth planning a journey to New Zealand to take on.

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NEW ZEALAND

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2

Cycling World August 2015

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August 2015 Cycling World

1

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FRANCE

Destination

France

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FRANCE

France in the Summer means one thing, the Tour de France.

As soon as you cross the channel you are overwhelmed with the euphoria generated by the iconic brand. For three weeks the sporting World’s eyes salivate over the prospect of men in Lycra demonstrating a desire and spirit unmatched in any other arena on the planet. The whole experience is one to savour, with a party atmosphere following every pedal stroke, every fiery disagreement (of which there are plenty) and every cinematic flyby provided creatively by the exemplary television coverage. By chance I had been invited to experience the northern section of the La Velo Francette and Normandy.

But there is so much more to cycling in France, instead of encountering the suffocating shroud of mass tourism, the independent spirted traveller can experience a period of isolation and sublime discovery.

Satisfied that the monotony of traffic jams, people and packed accommodation is a distant memory, thus allowing the adventurous to concentrate and immerse in the sights, sounds and smells of a landscape, the culture and human interaction There is an extensive network of cycle trails which can transport you and your bike anywhere in France, and throughout the continent.

The AF3V is a national organisation of French citizens who promote the development of greenways and longdistance cycle routes in France. Voie Verte is French for Greenways and they offer a wonderful signposted delve into rural France. Motor

vehicles are prohibited and the majority of the routes follow the contours of river or canal towpaths and disused railways. Currently there are over 3,000 kilometres of Voie Verte across France with varying distances from 10km to 50km, offering something for both the committed or less frequent cyclist.

The simple ethos is to provide clean, green tourism whilst encouraging active leisure and exploration. If you’re in a hurry, then forget it. The environs take over, they possess your body and mind, immersion is inevitable. The unhurried, relaxed approach is infectious. One of the main advantages of the routes are their flexibility, you can plan your day, commit to an agreed distance with breaks and stop whenever to discover places of interest. There is excellent access to road or rail networks and plenty of places to hire bikes, (if you don’t want to bring

Scot Whitlock Twitter: cadencemag Website: cadencemag.co.uk Author, ‘Simple Words from the Saddle, Simply More Words from the Saddle & The Way of St James’ Twitter: @saddlescot

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your own along), which make them a perfect choice for any type of break.

The Velo Francette trails its way south from the English Channel at Ouistreham and finally empties into the Atlantic near La Rochelle.

My journey would take me south from the port, through Caen and finally into the Suisse Normande.

I have become accustomed to travelling, it’s part of the job, and I find the ferry a relaxing mode of transport. My arrival in Ouistreham was greeted with sunshine and the welcoming smile from Armelle from the Calvados Tourist Board. A bike had been arranged, the bright red Specialised was equipped for more than my leisurely adventure, a mass of panniers bursting with tools and bike bits!

Day one – Ouistreham to Caen (http://cycling.lavelofrancette.com/ etapes/voie-verte-ouistreham-caen) Sunny cycling, it’s got to be best two words in any language. I left Ouistreham engulfed by a positive sunny disposition; the Velo Francette hugs (literally) the mesmeric Canal de Caen a la mer.

The riding is easy, the route flat and clearly defined. Six kilometres in, you are exposed to history in the guise of the Pegasus Bridge. It holds a pivotal moment in the D day landings; its strategic location was recognised as a prime objective by the Allies. The subsequent acquisition of the bridge suffocated the ability of the Germans to effectively respond to any counter attack in the hours, days and weeks following the offensive on the Normandy coast. (www.memorialpegasus.org/mmp/pont benouville) Leaving the history behind the trail continued to contour the water until I encountered the stifling urban surrounds of Caen and the marina in the central of the city. Ok I have to admit I got spectacularly lost, throw in a chain malfunction and I was frustrated, caked in oil and warm.

Caen is a lovely jumble of stunning architecture and wide boulevards, some dating back to William the Conqueror’s reign, who is buried there. There are plenty of designated cycle lanes and greenery, but it’s definitely a vibrant metropolis being the second largest city in Normandy after Rouen, and the 21st largest in France. Much of the heavy fighting that took place in and around Caen during the Battle of Normandy in 1944, destroying a large portion of the city. In remembrance a memorial of peace has been erected to

preserve the memory of peace. My overnight stop was at the modern Hotel de France www.hoteldefrancecaen.com/Anglais/Bienvenue dinner was a sumptuous display of the best of French cuisine, however my early start enabled me to efficiently dribble sleepily into my main course.

Day Two – Caen to Pont d’Ouilly (http://cycling.lavelofrancette.com/ etapes/vallee-de-l-orne-a-velo-caenthury-harcourt) and (http://cycling. lavelofrancette.com/etapes/thuryharcourt-conde-sur-noireau) The route between Caen and Thury Harcourt is a flat joy, dominated by isolation and an abundance of greenery. The route follows an obvious disused railway line, remnants of past glory’s discarded in a bewildering rusty fashion, train enthusiasts will be salivating at the prospect of the history on tracks.

It’s impossible to get lost as it also hugs the contours of the River Orne as it meanders south. The weather offered a surprising warm hug, to be fair it was possibly too hot to be pedalling but one shouldn’t complain (so typically English). The Voie Vertes dissects a collection of small hamlets and most memorably the Foret de Grimbosq with its intoxicating tree cover, the shade was most welcome. In the town of Thury-Harcourt there was a colourful market taking place; it was a hub of activity. The smell of fruit and vegetables lingered refreshingly in the air. The sound of animated conversation and chirping from the fluffy poultry echoed from every corner of the main square. It was still early but the locals appeared to be out en-masse. I stopped for an alfresco coffee as the clouds became ominously darker. It was obvious that the town had a significant industrial past, with tanneries and enamelling factories flourishing, however the village suffered terribly at the hands of the German forces in 1944, unfortunately most of the town had to be rebuilt.

I begrudgingly left the flat Voie Vertes behind in Thury Harcourt and reverted to the bucolic country highways. The terrain became noticeably challenging, I had hit the La Suisse Normande. Over time the Orne River has carved dramatic gorges into the rock formations which are known as La Suisse Normande or Norman Switzerland.

At its highest it reaches over 1,000 feet, making it the most elevated points in Normandy. The climbing was achievable but with a hefty

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rucksack it did require endeavour, in recompense, the views of the surrounding untouched countryside are magical and thought provoking.

Complete isolation is its major asset the peacefulness and quiet roads, are expected but always surprising.

No matter what time of day or day of the week, rural France always appears deserted, like a ghost town from a 1940’s movie.

After some lengthy inclines and welcoming descents, I arrived in the beautiful Clecy. I stopped and locked directly outside the church, which was being enthusiastically attacked by a mass of flourishing greenery. It was lunch time and business appeared brisk in the collection of bars and restaurants.

The village is set into the side of a slope and is captivated by a dramatic outcrop known as the Pain de Sucre (Sugarloaf). I had a quick caffeine kick in a nearby café and pedalled off following the signs for Conde-surNoireau.

My overnight stop was in Pont d’Ouilly, the town holds a beguiling presence, its rural France on speed.

The town is bossed by its bridge and the ferocious interaction with Orne River. The cascading waters permeate through everything and everyone, it’s unmitigated and infectious. My hotel was a delight, clean and comfortable, dinner was another mouth-watering exposure to local cuisine.

Day Three – Pont d’Ouilly to Ste Opportune (https://cycling. lavelofrancette.com/etapes/Condesur-Noireau-flers) Over my breakfast, I caught a glimpse of the local Ouest France newspaper, the front cover was influenced by the UK’s EU referendum. I chuckled I couldn’t even escape the tiresome debate in rural France. The weather was rather gloomy as I departed. I followed the green Veloroute V43 signed Condesur-Noireau/Flers which took me over the still excited water.

I encountered Conde-sur-Noireau mid-morning, the locals frenetically catching up, the bars and cafes were already bustling. I found myself sat outside the Hotel – de – ville in the grounds of a small park with the River Noireau carrying out its daily routine.

It was a short ride to my next stop; an appointment had been made for me to visit La Monnerie Distillerie in the pretty village of Cerisy-Belle-

Etoile. Its location is dramatic set at the foot of La Mont de Cerisy.

The Maison Legay is a collection of traditional buildings in the heart of Ornais Bocage and has been the home to the family of distillers since the early 1920s. They specialise in Cider, Apple liquor and the much-prized Calvados. The actual distillery is a short distance from the main house; however, the owner suddenly appeared in a vintage car emblazoned with all manner of logos and transported me at speed to the business end several kilometres away. The tour in French was informative and interesting, my concentration at times distracted by the pungent aromas of the fermenting liquors. http://www. distillerie-monnerie.com I had to negotiate the urban confines of Flers, the ensuing short pedal ride was mostly on the flat or downhill and in no time, I was sat at the crossroads of the town. The heat was now stifling, the roadways a concentration of chugging industrial vehicles. To be honest I couldn’t wait to leave Flers, its controlled chaos was Just simply frustrating.

Just south of Flers I pedalled into La-Selle-la-Forge, from this point I headed east and away from the section that links to Domfront towards a strategic point in my journey, La Carneille. I was heading towards my overnight stop just on the outskirts of the small village of Ste Opportune. Unfortunately, it falls six kilometres from the Velo Francette which denies its inclusion in the Accuiel Velo. After several impromptu stops to ask directions, what a surprise I got lost. I arrived in a sublime sanctuary.

La Bergerie is located in the southern part of the Suisse Normande, a few kilometres from the sleepy village of Ste Opportune. The property consists of a collection of former agricultural buildings which have been magically transformed and restored using ancient methods and materials (mud, lime and hemp). Sylvie and Frederic offer a heavenly oasis with a selection of accommodation options available, 3 Gites and several B&B alternatives, all set amongst a euphoria of flora, blossoms dominate, the fragrance hangs blissfully in the air. That evening I was exposed to some wonderful Normandy homemade fare at the hands of Sylvie. The conversation was again dominated by the joys of Brexit, it was obviously becoming more of an issue for the

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French, than it was for me. I retired relatively early, and was asleep before I had chance to peruse my La Velo Francette guide. (http://www.gites-de-france-orne. com/chambre-d-hote-leblond-sylvie— frederic-a-ste-opportune-dansBOCAGE—SUISSE-NORMANDE-G1232. html) Day Four – Ste Opportune to Pont d’Ouilly (http://cycling.lavelofrancette. com/etapes/pont-douilly-la-rochedoetre-flers+ I awoke to the soothing sound of the local birdlife. A simple breakfast fuelled me for my advance back to the enchantment of Pont d’Ouilly and the prospect of La Roche d’Oeutre which is recognised as one of the most mesmeric panoramic viewpoints in western France. The site is protected and is located in a collection of the oldest mountain ranges in Europe, the Armorican Massif. At 118 metres high it delivers unspoilt views over the wooded landscapes of the Rouvre River gorge.

I said farewell to Sylvie with regret and pedalled back the six kilometres towards La Carneille. It was definitely going to be another hot day with minimal cloud cover and bright vibrant blue skies. As soon as I had rediscovered La Velo Francette, I deviated from it. The riding was a mix of colourful climbing with the occasional exhilarating descent.

After negotiating several small hamlets,

I found myself on the assault to La Roche d’Oeutre, ok assault might be a strong, slightly impassioned term.

The climb was moderate but the heat was impacting on my progress, finally after much perspiration I had arrived.

The view simply opened up magically before me.

I re-joined La Velo Francette once again in the commune of Pont d’Ouilly, my riding was nearly over. I breezed wilfully over the bridge and the welcoming sight of the local supermarket, a sugary concoction was much overdue and devoured with zeal, sat in the shade on the banks of the River.

I met Carole from l’Orne Tourisme, she was desperate to show me some more attractions of the local area, and rightly so. The Department offers so many great things, the culture, people and memories of the fierce fighting especially in the 1940’s, none more poignant than at a small museum in the Orne fields. The village of Berjou and the surrounding countryside are synonymous with an important strategic battle of WWII. I was lucky enough to visit the small but highly evocative Museum of Liberation. It recounts the endeavours of the 15th, 16th and 17th of August 1944, by the Allies and how under constant onslaught from the Germans they managed to navigate their Sherman tanks across the Noireau river and through the steep, wooded hills to capture the elevated Berjou ridge which ultimately allowed the 43rd Infantry

Wessex division and the 8th Brigade Sherwood Rangers Yeomanry to suffocate the Falaise Gap. The objects provide a stark and emotional image of the hardships of war. The museum was the brainchild of Romain Pon, the local man discovered several objects in the nearby fields and this piqued his interest and after interactions with the local elders who recounted their personal experiences, the story is now immortalised in this wonderful collection. It was hard to imagine this peaceful countryside overrun with military and their vehicles.

It was a rather surreal experience and makes you realise how lucky we are today’s, thanks mainly due to the heroics of a small band of fighters on the near continent. Lunch was a recognisable home from home treat at L’Auberge Auvraysienne in the peaceful village of La Foret Auvray. The typical French ambience is wonderfully juxtaposed with a menu touched with a slice of England. Unsurprisingly, the restaurant is owned by an English couple who now are fully immersed in their new culture but still fondly reminisce about their previous life through their food.

For more info see: Orne Tourist Board - https://www. ornetourisme.com/ Normandy Regional Tourist Board - http://en.normandie-tourisme.fr/ normandy-tourism-1-2.html

JUNE 2020 BIKE MAGAZINE 53

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#HEALTH

JUNE 2020 BIKE MAGAZINE 55

#HEALTH

I have started this column for you to introduce health tips, share knowledge and give you advices how to improve your health or how to live a healthier life. The main focus on nutrition for people who are interested in sports, especially cycling. This column will be in every edition where I will write about two topics. Last edition was about #blueberry and #darkchocolate. I am giving you information and advice about two superfoods in this second article. The two superfoods are #salmon and #banana.

#salmon

100g salmon contains:

Salmon are one of the premier native fish of the Pacific Northwest. Salmon are anadromous, meaning they divide their lives between freshwater and the ocean. There are five species of Pacific salmon: chinook, sockeye, chum, coho and pink. Salmon is great for a variety of preparations, including grilling, pickling, broiling, smoking, or roasting. It doesnâ&#x20AC;&#x2122;t taste like any other fish. This fish is very meaty and rich. Salmon flesh is from orange to red, but sometimes you can also find white-fleshed wild salmon. Salmon has a refreshing and subtle taste

-

120 calories

-

20 g of protein

-

13 g of fat

-

55 mg of cholesterol

-

59 mg of sodium

-

0 g of carbs

-

363 mg of potassium

Fun fact: When salmon swims upstream, they can jump 1,82 meters into the air.

Did you know? If you want to burn 120 calories just cycle for 18 minutes.

Benefits Salmon provides several impressive health benefits.

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56 BIKE MAGAZINE JUNE 2020

#HEALTH

Heart health

Brain health

Salmon is one of the best sources of the omega-3 fatty acids. which have been shown to reduce lower blood pressure, inflammation and decrease risk factors for heart disease.

Salmon might improve brain functions, decrease anxiety, reduce depressive symptoms and lower the risk of dementia.

Can help with memory problems.

Weight control

Vitamins and minerals

Consuming salmon regularly can help you control your weight and help you reduce a few pounds. Salmon helps regulate the hormones which control appetite, and it helps you stay full.

This fish has kind of low calories and can help decrease belly fat.

Salmon is very rich in B vitamins: B1, B2,B3, B5, B6, B9, B12.

Salmon is a great source of protein, potassium, selenium, omega-3 fatty acids. This fish is high in vitamin A, which can help to cure dry eye problems and skin problems and improve bones health..

#recipe

Directions:

Simple baked salmon

Step1

Prep: 15 mins

Mix together the basil, garlic powder and salt in a small bowl. This is the spice mix.

Cook: 10 mins Total: 25 mins

Step2

Servings: 8-10

Rub the spice-mix onto the salmon fillets and let it to rest for 5 minutes.

Ingredients:

Step 3

- 4 salmon fillets

Melt the butter in a pan and cook the salmon fillets each side for 5 minutes.

Bake it until golden brown.

- 2 tablespoon butter - 1 tablespoon dried garlic, or garlic powder - 1 tablespoon fresh or dried basil - 1 lemon - ½ teaspoon salt

Step 4 Serve it with lemon slices and with brown rice.

JUNE 2020 BIKE MAGAZINE 57

#HEALTH

#banana

Heart health

Directions

Bananas are one of the most popular fruits worldwide. People often assume that the banana fruit grows on trees, however, the banana is a high herb which can grow up to 15 metres They come from a family of plants called Musa. Their colour ranges from green to yellow. There are over 1000 different varieties of bananas growing around the world. Bananas are grown in the tropical regions of Africa, Latin America, the Caribbean, and the Pacific. There are a number exciting ways in which you can add bananas into your diet and do not store them in the refrigerator.

Bananas are high in potassium. The potassium helps maintain the normal blood pressure and and reduce strain on the cardiovascular system. Bananas can lower the risk of heart diseases.

Step 1

Digestive health

Step 4

Fun fact: The oils within the inside of a banana skin can actually help inflammation and itching caused by insect bites.

Bananas are good help to digestive and maintain the work of digestive system.

Heat a pan and spread a little oil on the pan. Pour a spoonful of the batter on the pan and spread it.

100g banana contains:

This fruit is a good help to get the perfect shape. Bananas have few calories and help to lower the body weight. They have filling effect and may reduce the appetite.

- 89 calories - 1 g of protein - 0 g of fat - 0 mg of cholesterol - 1 mg of sodium - 22 g of carbs: 12 g of sugar - 358 mg of potassium Did you know? If you want to burn 89 calories do just 13 minutes of cycling.

Benefits Vitamins and minerals Bananas contain lot of vitamins and minerals, especially vitamin C, vitamin B, potassium, calcium, iron, folate, manganese and magnesium.

Exercise Bananas do provide perfect nutrition endurance exercise.This fruit is referred for athletes due to their vitamin and mineral content and easily digested carbs. Bananas can help to reduce soreness and muscle cramps.

Weight loss

Peel 3 bananas and smash them with a smasher in a mixing bowl.

Step 2 Add the 4 tablespoons brown sugar and the 120 g whole wheat flour.

Step 3 Add 1 cup of water or milk and mix it very well and make a smooth batter without lumps.

Step 5 When the batter gets crispy and golden turnover the batter. Cook this side till its get golden. Remove and stack them up on a plate.

#recipe

Step 6

Banana pancake

When the banana pancakes cooled down serve it with honey or chocolate cream.

Prep: 15 mins Cook: 10 mins Total: 25 mins Servings: 8-10 Ingredients: - 3 bananas - 120 g whole wheat flour - 4 tablespoons brown sugar - 1 cup of water or milk - oil as required

#plus Include salmon and banana to your diet and you will see the good benefits. Be healthy, be happy.

58 BIKE MAGAZINE JUNE 2020

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