TRAINING • CYCLING HISTORY • THE NETHERLANDS • FRANCE • HEALTH
LEJOGLE UK’S LEISURE CYCLING AND TRAVEL MAGAZINE BIKE-MAG.COM
IS IT REALLY POSSIBLE TO
NOVEMBER 2020
THE RIDE OF MY LIFE
CYCLE IN STYLE? SCOTLAND
CRAIGMILLAR CASTLE THE HIDDEN GEM OF EDINBURGH
TRAVEL GUIDE
EQUIPMENT TO TAKE ON YOUR TOUR NOVEMBER 2020 £5.99/€6.99
AGED 54 1/4 HOW TO GET THE
WINTER MILES TO EQUAL
SUMMER SMILES
MADE IN THE UK
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CONTENTS BIKE-MAG.COM
INSIDE NOVEMBER 2020
26
06 Craigmillar Castle Edinburgh has a lot more to offer than cobbled streets, bagpipes, and festivals. There are a large number of lesserknown attractions that can be reached by bicycle - thanks to the excellent network of traffic-free cycle paths and quiet routes.
14 Dave Moulton
IS IT REALLY POSSIBLE TO
CYCLE IN STYLE?
Dave Moulton has not only made a lifetime study of the bicycle, and its design; he has lived half of its history. When he got his first lightweight bike in 1950 at the age of 14, the chain driven bike had existed sixty-five years, having been invented in 1885.
20 Equipment to carry on your tour When you are going on a bike tour, you don’t need to take everything from your house with you. Only consider taking those things which are going to help you on your journey. So, for your help, we have suggested some equipment that you can carry with you.
RAID PYRENEAN 56
38 La Vélodyssée Part Two In part two of Scot’s La Vélodyssée adventure, he continues along the coast and crosses the divide between the LoireAtlantique and the Vendée.
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WELCOME BIKE-MAG.COM
WELCOME
to the November issue
Well, the cold short days are officially here. But that won’t stop us from doing what we love the most; biking around the world in the only way we know how. Whilst others are tucked up on the sofa, slurping hot chocolate and watching TV, we are keeping warm another way. By cycling! If you need us, you can find us off-roading through the crisp air of the woods or soaking up the last of the Mediterranean sunshine on a touring trip of Italy. That doesn’t mean we wouldn’t say no to a hot mug of hot chocolate at the end of the day, mind you. This issue’s articles reflect perfectly on an autumn theme. We have our usual tales of tours, this month we hear about an exploration around The Netherlands and finishing off our La Velodyssee adventure from last month. And for those that love to read about the beauty of the Pyrenees, we have an exciting article about that too. For those looking for something a little slower paced, but still most
certainly worth the trip, we also take an alternative look at a tour around Edinburgh, away from the usual sites we all know. But for something a little different, we are also looking at bike fashion as we try to decipher if Lycra really is the best bike wear out there. As well as this, we discuss the best equipment to use on tour and look at the specifics and mechanics of a bike to see if we are, in fact, cycling with the sized bikes we should be. One man tells us the personal tale of how cycling helped him beat the drink during a dark time. And we even hear the story of a world record holder’s latest achievements. We even have some delicious recipes to keep up the energy during these colder times.
Grace Barnott Palin Editor in Chief grace.barnott@bike-mag.com
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TRAINING • CYCLING HISTORY • THE NETHERLANDS • FRANCE • HEALTH
LEJOGLE UK’S LEISURE CYCLING AND TRAVEL MAGAZINE BIKE-MAG.COM
IS IT REALLY POSSIBLE TO
NOVEMBER 2020
THE RIDE OF MY LIFE
CYCLE IN STYLE? SCOTLAND
Account Manager: Kate Chesterman T. +44 (0)207 097 5177 E. accounts@bike-mag.com
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CRAIGMILLAR CASTLE THE HIDDEN GEM OF EDINBURGH
TRAVEL GUIDE
EQUIPMENT TO TAKE ON YOUR TOUR NOVEMBER 2020 £5.99/€6.99 MADE IN THE UK
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AGED 54 1/4 HOW TO GET THE
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TO EQUAL
SUMMER SMILES
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A ride around
CRAIGMILLAR CASTLE THE HIDDEN GEM OF EDINBURGH
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Edinburgh has a lot more to offer than cobbled streets, bagpipes, and festivals. There are a large number of lesserknown attractions that can be reached by bicycle - thanks to the excellent network of traffic-free cycle paths and quiet routes.
Here are some of my favourites!
Edinburgh’s other Castle and a Lochside garden The world-famous Edinburgh Castle is not the only castle in town. There is another one, less well-known and without the crowds. Craigmillar Castle is only 3 miles from the city centre and its rooftop is the place to head for some of the best skyline views. This ride starts in the Meadows, the city’s main green space. Look for the blue directional signage that points to Musselburgh and follow this. Soon you will find yourself proceeding down a 320-metre tunnel. This was part of the Innocent Railway, Edinburgh’s first railway, so-called because it was a horse-drawn system in an era when steam engines were considered dangerous. The tunnel is another of Edinburgh’s secrets and takes a bit of effort to find; the entrance disguised within a residential complex of flats. Soon the path reaches the remains of a railway cast iron bridge and at this point you should turn right onto
Duddingston Road West and continue straight on for 1 mile to reach the castle. It is surrounded by extensive parkland that creates the impression of being in a rural location, certainly not within a city. The castle, once visited by Mary Queen of Scots, is great fun to explore with a network of staircases and nooks and crannies. The city has many fabulous locations from which to view the skyline, but Craigmillar’s rooftop is probably one of the most underrated. And the ticket is cheaper than Edinburgh Castle! Cycle back the way you came and keep going along Duddingston Road West, for about 10 minutes, until you reach the incredibly pretty Duddingston village. Here you will find the Sheep Head Inn, famous for its skittle alley and for being the oldest surviving pub in Scotland. The real reason you are here is to seek out Dr Neil’s Garden. If ever there was a place deserving of the description ‘secret garden’ it is this place. To find it carefully check the directions on the garden’s website. It offers lots of little paths, beautifully laid out plants and flowers and a secluded Lochside location.
Colin Baird Edinburgh-born Colin is a cycling blogger. He became hooked on cycling in Scotland after his first ever biking holiday, to the Orkney Islands. He’s been all over the country discovering routes and seeking out the best places to visit by bike. He blogs about his adventures on The Cycling Scot website.
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If you want more cycling, then return to the cycle path and continue 5 miles to reach Musselburgh. It has a beach, and you could treat yourself to an Iron Brew sorbet, flavoured with Scotland’s famous fizzy drink, from S.Luca on the High Street.
Island Escape
The Edinburgh North cycle path uses extensive disused railway lines that are ripe for exploring. It can take you on an island adventure in less than 5 miles. Join the path at Haymarket station and follow the signs for Silverknowes/Queensferry. You will see abandoned platforms, pass beneath railway bridges and the verges are rich in flora, particularly in spring. The final mile is on a quiet road, through the suburb of Silverknowes, that descends to the beach. There is a wide promenade that runs along the shore and cycling along this for one mile will take you to the causeway that crosses over to Cramond Island. You need to check the tide times in advance of your visit- people often end up stranded overnight! Park your bike and walk across to explore the beaches and old military buildings on the island. A few more pedal strokes will take you to the charming village of Cramond and the Cramond Falls cafe in its idyllic setting next to the River Almond. The village has the remains of a Roman Fort, a harbour with bobbing sailing boats and white-washed historic properties. If you want more cycling you can continue on National Cycle Network Route One for another 5 miles or so, to reach South Queensferry from
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where you can view the world-famous Forth Railway Bridge. You can also cycle across the road bridge to the other side at North Queensferry.
Colinton Tunnel
The Colinton Tunnel is one of the most beautiful features of Edinburgh’s cycle network. Every surface of the structure is covered in a fascinating and colourful mural. You can visit it on a traffic-free route that uses the Union Canal and a disused railway line. Make your way to the Fountainbridge area of Edinburgh, about 1.5 miles from Waverley train station. Hidden behind glass office buildings you will find the Union Canal and something akin to Amsterdam with the colourful houseboats. One of the vessels is a takeaway coffee shop, so grab a cup and enjoy the surroundings before heading off. The canal path is popular with locals and has a countryside feel with plenty of trees, ducks, and swans. In 2 miles you will cross an aqueduct and just after this there is a turnoff with blue directional signage pointing to Balerno and Colinton. Taking this will put you on a disused railway path that passes through Colinton Dell, a tranquil place of river and forest walks. After a gentle ascent you will arrive at the tunnel. Trains haven’t been seen here since 1967 and it used to be a gloomy place to cycle
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through until the remarkable transformation with the mural that features local history and heritage. You will see an otter swimming, a train pulling into a station packed with interesting characters, a horse and carriage racing by and much, much more. The tunnel brings you out at Spylaw Park which is a good picnic spot, or head through the park to reach The Spylaw, a country pub with a stylish interior and a beer garden. If you want to do some more cycling the path continues alongside the Water of Leith to Balerno, a village near the Pentland Hills. On the way you will pass Currie Conservation village with its kirk and cute cottages. And in Balerno there is a National Trust walled garden, Malleny, that has 400-year-old yew trees and Victorian greenhouses.
Cycle to the Kelpies If you want to clock up more miles and fancy a day trip from the city then take the Union Canal for 30 miles to Falkirk where you can visit the largest horse sculptures in the world, the Kelpies. This adventure starts in Fountainbridge, described in the Colinton Tunnel route. After 8 miles you reach Ratho where the Bridge Inn is a great spot for a canal side refreshment. You could also visit the International Climbing Arena, the largest indoor climbing centre in Europe. Three miles later and you cross the Almond Aqueduct which has incredible views down the River Almond valley. The next 10 miles will take you to Linlithgow where you can take a boat trip from the Canal Centre and visit Linlithgow Palace, birthplace of Mary Queen of Scots.
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It’s 11 more miles to Falkirk where you cross the impressive 250-metre-long Avon Aqueduct. Bridge 49 Cafe Bar and Bistro is just 2 minutes from here and has an outdoor terrace overlooking the canal. Coming into town you will travel through the spooky Falkirk Tunnel, where the canal is burrowed through a hillside. From here you can follow the HArTT (Helix Around Town Tour). It takes you through Callendar Park with its forestry trails and its grand house, which looks like a French Chateau. It has a working Georgian kitchen that was featured in Outlander. The tearoom is magnificent with bay windows, oak carving, and fireplaces. However, if you are a football fan then you might prefer the cafe at Falkirk Stadium- it overlooks the pitch. The route passes the stadium just before you reach Helix Park and The Kelpies. You cannot underestimate how inspiring it is to stand next to these sculptures and if you want to get inside one of them there are guided tours. They are also lit up at night, so it is worth considering an overnight stay in Falkirk, particularly as there is a lot to see and do on this route. The HArTT route continues to the Falkirk Wheel, one of Scotland’s modern engineering marvels. It is the world’s only rotating boat lift. You can experience it on a boat trip or watch it from the visitor centre. The Edinburgh to Glasgow railway line runs along much of this route, so there is the option of putting your bike on the train for sections if you are short on time (or energy!).
Hints and Tips The great value Edinburgh Cycle hire scheme means you can avoid cycling the busy city centre by collecting bikes at the convenient hire stations. The Spokes Edinburgh map is invaluable for planning your journeys on the city’s cycle path network.
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DAVE MOULTON BIO
Age 17: On a frame built by Pop Hodge, Riding in the British National 12 Hour TT Championship where I completed 220 miles in 12 Hours.
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Dave Moulton has not only made a lifetime study of the bicycle, and its design; he has lived half of its history. When he got his first lightweight bike in 1950 at the age of 14, the chain driven bike had existed sixty-five years, having been invented in 1885. There were still people around who had actually ridden the first “Safety” bicycle, and its predecessor, the highwheeler or penny-farthing.
cost, Pop allowed me to file my own lugs for the frame. These lugs were heavy steel castings requiring a great deal of labor-intensive hand filing before they were ready to accept the thin, lightweight steel tubes. Pop Hodge was impressed enough with my skill with a file that he took me on part time filing lugs. This was the beginnings of my learning the craft of frame-building.
Another seventy years has passed since then and Dave Moulton has ridden bikes, raced bikes, learned to build frames, experimented with different frame designs, had his own frame-building businesses in Worcester, England in the 1970s, and in California in the 1980s. He also wrote articles on frame design in the 1970s and 1980s, published in “Cycling” magazine in England, and “Velo-News” in the USA.
The first frame-builders were blacksmiths, and Pop still brazed his frames in a hearth of hot coals, the traditional way. He assembled a frame and drilled a hole through the lug and tube, inserting a penny-nail to hold the frame together during the brazing process. He laid the frame out on the brick floor of his workshop, aligning the tubes with the mortar between the bricks and various marks scratched into the floor.
Between the ages of 16 and 21 (19521957) I was an apprentice machinetool engineer in Luton, England. An aspiring racing cyclist, and member of the Luton Arrow Cycling Club. The local frame-builder in Luton was Albert Hodge, affectionately known as “Pop” Hodge, as he was close to 80 years old at the time, born in 1877, before the bicycle had even been invented. Pop Hodge had been building frames since 1905.
This method may seem crude by today’s standards, but all crafts and processes started out as simple hand made objects, and then were refined and improved on over the years. Brazing an entire joint in a hearth had its advantages. Heating the entire bottom-bracket shell and the tubes in the hot coals, meant the metal expanded evenly, and when the correct temperature was reached the brass was fed into the joint, which flowed evenly around all four tube sockets. Then when the frame was removed from the coals, it cooled and contracted evenly, so there was less distortion.
I initially approached Pop Hodge to build me a frame. As I was an apprentice engineer with some metalworking skills, in order to offset the
Dave Moulton
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In those early days, I not only learned the craft of frame-building, I learned the history behind it and why certain aspects of design were the way they were. The predecessor of the chain-driven bicycle was the high-wheeler, or penny-farthing bicycle. It became the first “Enthusiasts” bike. One not only had to be an enthusiast, but a young and fit enthusiast to even ride one of these somewhat dangerous machines. They were also expensive because they were handbuilt, so cycling was a young rich man’s sport. With the invention of the chain-driven “Safety” bicycle, quickly followed by mass-production, the bicycle became affordable to the working classes. It became the working man’s form of transport. However, the Safety bicycle was not immediately accepted by the established enthusiast. The high-wheeler, or “Ordinary” as it was now referred to, was still faster, and it was not until the invention of the pneumatic tire a few years later, the chain-driven bike became faster and was universally accepted. When the first chain-driven bikes were built, they placed the saddle and handlebars in the in the same position relative to the pedals as the ordinary, because that is what the enthusiast had become used to. If you can imagine your handlebars being directly above your pedals, there would be no option but to sit some distance behind the handlebars. That is why those early bicycles built at the turn of the century had such shallow or “Slack” angles. This trend of shallow seat angles still prevailed into the 1950s when I started riding. The standard angles for a racing bike, was 73-degree head angle, and 71-degree seat angle. Previous generations of enthusiasts guided the next generation, in much the same way they still do. I was taught in order to pedal efficiently, I had to sit back
Paul Swinnerton [Front] and Trevor Gadd rode in the tandem sprint in the 1979 World Championships.
I also learned from Pop Hodge that 73 head. 71 seat, were the standard angles because that was the angle of a standard set of frame lugs, and as mentioned before, these were heavy cast steel and not easy to change. Also, with the two-degree difference and with the seat tube leaning back more than the head tube, as the frame got taller, the top tube became longer. This made it easier for the frame-builder, to build large and small frames with the same standard lug-set. I soon learned that frame-builders and manufactures will do whatever is easiest for them, cyclists will make do with whatever is available. Throughout the late 1950s and 1960s there was a world-wide slump in bicycle sales. Economies were booming after WWII, and the working man was abandoning his bicycle and buying a motorcar for the first time. This even affected lightweight racing bicycles, after all, bike racing was at that time a working-class sport. The few frame-builders that remained in busines had to look for ways to simplify production, thus build more frames at a lower cost. One of the ways was to standardize and build assembly jigs, rather than lay out a frame individually as I described Pop Hodge doing.
Brazing a frame. Note hammer in hand should I need it to adjust lug angle.
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Current picture age 84. Will be 85 in 3 months.
Custom Dave Moulton bike built in 1983 in San Marcos, CA.
At the 1976 Tour of Britain Milk Race. Paul went on to ride in the 1976 Olympics in Montreal Canada.
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Fuso built 1987 in California
Building a frame with the head and seat tube parallel made jig design simpler, and several sizes with the same length top tube could be built on one jig setting. Also, tubes could be pre-cut and mitered to standard angles and lengths. First 72 degree parallel was the new norm, as no one was ready for the jump from 71 seat to 73, but when this proved to be successful, the 73/73 frame was accepted, especially as 73 degrees had always been proved to be the better head angle. 73 parallel is still the standard today for many of the larger or mid sizes, and it was just stumbled upon by certain circumstances. Throughout the 1960s I experimented, trying to build a better bike for myself. I found the shallow seat angle did not suit my short stature, and I was always sliding forward on the saddle and sit on the tip, which had the effect of the saddle being too low. I experimented with steeper seat angles, building lugless filet brazed frames. Later I developed a technique of using a small hammer to alter the angle of the lug as I heated it to braze. Lugs by this time were either pressed steel, or thin investment cast lugs. By the 1970s the demand for custom built bikes was on the increase, helped partially by a bike-boom in America. I opened my own frame-shop in Deblins
Green, near the village of Callow end, near Worcester in the West Midland area of England. The area was near Birmingham and was a hot bed of British Cycling with many of the top International Class riders being from the area. I built frames for Paul Carbutt, John Patston and other top riders of that time. My frames were ridden in the 1976 Olympics, and several World Championships in the 1970s. In 1979. I was also getting orders from individuals in the USA. I emigrated to America when I was offered a job as frame-builder with Paris-Sport in New Jersey. Paris-Sport was owned by Mike Fraysee who was President of the U.S.Cycling Federation at the time, and one of my first jobs was to build frames for the US National Team. In 1980 I moved to Southern California, to work for Masi Bicycle, the American branch of the prestigious Italian brand named after its founder Felerio Masi. By 1982 I was once more building frames under his own name, and by 1983 opened his own frame shop in San Marcos, near San Diego. I built frames for John Howard, who was an American Olympic Cyclist in the 1970s. The frames were built and sold under Howard’s name. In 1984 I introduced my own brand-named FUSO, a small batch production frame. The Fuso built
in batches of five frames with all the brazing done by me, employees helped with the prep and finish work. The frames were held in stock and painted to order. 18 frame sizes from 49cm. to 66cm. in one-centimeter increments, the Fuso was a custom fit for just about anyone. I built around 2,400 FUSOs and sold them through a network of Bicycle Stores all over the US. This worked well until the US market changed and dealers all over America switched to Mountain Bikes. I did produce a small number of Fuso Mountain Bikes, but the MTB market had developed separately, from the early 1980s, and when they suddenly went mainstream, it was a hard market for someone known for building road frames to break into. I left the business in 1993. Many of the frames I built are still owned by their original owners, and others are owned by people who have discovered them since. I have a large following and maintain a Dave Moulton Registry where frames are listed by serial numbers. I also have Dave’s Bike Blog that was established in 2005 and is updated every week. I could never have imagined when I built these frames in the 1970s and 1980s that I would be corresponding with the owners thirty or forty years later.
Train and stay on the worlds toughest triathalon course NOVEMBER 2020 BIKE MAGAZINE 19
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Cycling accommodation in Pembrokeshire, West Wales 01834 844565 | fbmholidays.co.uk
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EQUIPMENT
TO CARRY ON YOUR TOUR
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When you are going on a bike tour, you don’t need to take everything from your house with you. Only consider taking those things which are going to help you on your journey. So, for your help, we have suggested some equipment that you can carry with you.
Bags and panniers When you plan for a long tour, you have to be well prepared and keep every essential item with you to tackle every situation. And for that, you need bags and panniers to keep those items. Good quality bags and panniers can keep your items protected from the harsh condition for a long time. So, let’s have a look at what you need: 1. Front and rear panniers: These are a type of bag that can be attached to the sides of the bike. Usually, rear panniers are sold in pairs that can be hung to two sides of the bike. It would be good to buy a pannier that is water-resistant and has a good amount of space so that it would be easy to load and unload your camping and cooking kit in it. 2. Pannier Racks: Racks are used to attached panniers to it and tie any more pieces of stuff you need. In many bikes, racks come attached but if you are going to buy a rack, make sure the rack is wide enough so that it would be
easy to attach panniers to it. 3. Water bottles and bottle cage: On a long trip, it’s necessary to carry enough water to tackle the problem of dehydration. And water bottles with a good volume of storing capacity can help you in this. It is suggested to use insulated water bottles so that the quality of water doesn’t degrade and bottle cages act as a holder for bottles. You should carry at least 2 bottles in the cages and an extra few in your panniers or bag. 4. Small Frame Bag and Dry Bag: Small frame bags could be a good option to keep small items like ointments, bits, and bobs, sunglasses, and tools in it. Similarly, it would be good to keep dry bags that you can use to keep electronics and other valuable items. They are lightweight, waterproof, cheap, and come in various sizes.
Priyobrata Lakra My name is Priyobrata, and I am a blogger. I write blogs related to bikes and its associated kinds of stuff. I always had an attachment towards bikes, which helped me start my blog on bikes named bykelyfe. I started this blog to learn more about bikes and share what I know.
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Medical kit Going on a long tour is very fascinating and interesting. But there are always risks of getting injured if you are going through uneven terrain. That’s why it is important to keep a medical kit with you. It can help you to manage any minor injuries or help you until medical help reaches you: 1. Sanitizers: Having a sanitizer is a must in such a covid situation. It would be helpful when there is no source of water nearby to clean your hands. It will reduce the chances of stomach upsets. 2. Rehydration Salts: Helps you to regain the salts that you have lost in all the physical activities and also helpful for stomach upsets. 3. First aid kit: This is the basic item that every adventurer has in his bag. It’s also important to have a little knowledge of First aid and its item. Your First Aid kit must have: • Plasters, bandages, and micropore tape to cover the wound, so that it wouldn’t get contaminated. • Antiseptic and Ointments to clean the wounded area and help it to recover fast. • Scissors and Tweezers are used for dressing of the wounds. • Medicines
Bike Repair kit You can’t go on a bike tour without having a bike repair kit. On a tour, your bike has to face many hindrances that would result in your bike’s tearing up in the middle of your journey. But you prevent this by using your bike repair kit. A proper repair kit could help you to maintain your bike anytime, anywhere. Let’s see which are the tools are you gonna need: 1. Multi-tool: These multi-tools should be small and handy. It includes an Allen key, Screwdriver set, and Leatherman bike tool. These sets of tools can remove and put back most parts of the bike. 2. Puncture repair tools and inner tubes: On a rough ride or dirt road there are chances of your bike getting punctured. And to repair it you should have a puncture repair kit and an extra inner tube to change it.
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3. Lightweight pump: A midsized and lightweight pump with a pressure gauge would be a good choice. 4. Spare parts: You should have spare fitting parts like nuts and bolts, spare brakes and brake cables, and an extra set of a chain.
Cooking gear Cycling all day will make you tired and would draw off your energy. And to recover that lost energy you have to eat well-balanced food that has high calorific value. Carbohydrates and fats are a good option which can help you to continue your tour. So, it’s now important that you must have the proper cooking gear to cook your food otherwise you can get into serious trouble if you are far from any city or any human establishment. There should always be an intake of energy if you are serious about physical work. 1. Compact stove and camping gas: You will find many types of stoves in the market, but try to buy a stove that is as lightweight as possible and work with similar efficiency as others. And don’t forget to take camping gas with the stove. 2. Cooking pots: Cooking pots is a basic piece of this cooking gear. You are going to need them to cook your food in it. We suggest you buy a pot that is made up of Anodized Aluminium because they are cheap, light, and distribute heat evenly which will help you to cook your food fast. 3. Plastic food Container: You are going to need it to store the extra food you have cooked and kept them safe so you can eat that later. This will save you a lot of time and energy. 4. Essential food items: To cook a wellbalanced and tasty food you need to keep some spices and herbs with you. You can keep tea and coffee too for your beverages. And you can also keep food items that you might need in your cooking. 5. Utensils: Your set of utensils must consist of a spoon, knife, and a can opener if you are carrying food cans in your bag.
Camping Gear A Tour is not complete without camping. And when you have to enjoy your tour under the clear sky, then you need to have good camping gear. Having your food and
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sleeping under a clear sky can give you some good memories. But it is also important to carry a proper camping gear according to the climate of the place you’re going to. 1. Camping tent: Choose a tent that is lightweight, small when packed but has sufficient space when mounted so you can keep your bags and panniers too. 2. Sleeping Mats: These mats are going to be your bed on your tour. Inflatable mats are the most popular and common choice as they are light and compact. 3. Sleeping Bags: The type of sleeping bag you should buy depends upon the temperature. If you’re going to a warmer region then any normal sleeping bag can work for you but if you’re in a cold region, then a sleeping bag with many layers to keep you warm could be a good option.
Electronics
Other Essentials:
You can take electronic devices with you to ease your tour and stay connected to the world. However, it’s not necessary if you want to take a break from the stress and enjoy your surroundings.
These are the list of items that you can carry with you along with the other equipment. The equipment mentioned in this list is the basic item that you can carry on your every tour. These things will not take much space.
1. Mobile phone and accessories: GPS on your mobile phone can help you a lot in your journey. On your journey, this might be your only source of contact and can come useful when there is an emergency.
1. Helmet and clothes: You should carry a pair of cycling jersey and shorts or any dress with which you are comfortable to cycle. And it would be also good to carry a few casual dresses for casual activities. Also, don’t forget to take a helmet and shoes.
2. Camera: Bike Tour is an exciting part of your life that you want to capture and keep as memories. 3. Powerbank and Rechargeable batteries: It not necessary to get a source of energy wherever you go. That is where Powerbank will come useful to you for charging your phone and camera. 4. Solar charger: By strapping in your bike, you can use it to charge your Powerbank or any other device.
2. Bike accessories: In bike accessories, you can have a U-lock to lock your bike to save your bike from theft. Along with it, you can also take a bike light to travel at night and a mudguard to go through a muddy road. 3. Lighter and Portable Filter: To start a campfire you’re going to need a lighter and a portable filter to clean water.
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Cyclists, welcome to Port Sunlight! Stay in a holiday cottage
Enjoy the scenic landscape on two wheels
Port Sunlight MUSEUM
Perfect terrane to explore this stunning village
Discover over a Century of Port Sunlight history in our award-winning Museum before sampling the delights of our Tea Room – Gift Shop – Special Interest Walks, Tours and Trails – Holiday Cottages – Conference & Venue Hire and Group Visit offers.
T: 0151 644 6466 E: info@portsunlightvillage.com W: portsunlightvillage.com
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IS IT REALLY POSSIBLE TO
CYCLE IN STYLE?
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Mention the simple pleasure of riding a bike to any non-cyclist at your peril. Chances are you’ll be pummeled with the usual fodder like ‘You paid how much for that?!’ and ‘You rode for how long in that weather?!’. Those poor people. They simply don’t see that for the rest of us, cycling is not just a means of getting from A to B. No; it’s a vocation, a voyage of discovery, a way of life. You should also expect the odd disparaging comment about Lycra, or how silly cyclists look in those ridiculously tight-fitting clothes. ‘They can’t be comfortable’, or ‘They really don’t need to be quite so skin-tight’, they’ll probably moan. Should you care? Not at all - if it keeps chafing to a minimum as you ride, which Lycra is renowned for doing, then it’s worth every penny, even if they aren’t always the most aesthetically pleasing pieces of clobber. Then again, not every cyclist is completely unconcerned by this. So, for the vain folk among us who consider it essential to look the part on our commute, leisurely ride or bikepacking adventure, is there also a way to cycle in style?
Why Cyclists Wear Lycra But before we dive into a treasure trove of state-of-the-art, stylish cycling attire which will transform your wardrobe in no time, a case for
the defence of our old, reliable friend, Lycra. This may be preaching to the converted, but Lycra might surprise you by just how comfortable and aerodynamic it really is. Sure, it compresses right into your skin, but in doing so, it won’t flap about while your arms and legs move while riding. This is what limits rubs and chafes, and what will keep you most at ease while out for a spin. Such a tight fit also means Lycra trousers will both slice through the wind like a knife through butter, enabling you to keep up your higher speeds in even the most uncompromising of conditions. Plus, will have a far slimmer chance of being tangled up in your bike’s chain, alleviating the worry of arriving at your destination with your bottom half drenched in grease and oil. But is it possible to look a bit more ‘normal’, or are all of us regular riders destined to look like the archetypal modern-day cyclist?
Evolution of Stylish Cycling Clothes The last decade has seen a huge surge in ‘urban cycling clothes’ - gear that looks like normal everyday wear, but with built-in functionality for cycling. This includes: •
Extra stretch for a fuller freedom of movement.
Matthew Chandler Matthew is a freelance journalist from Warrington, England. A keen cyclist, he is a regular contributor to urban cycling blog, Discerning Cyclist, as well as covering his beloved Everton for Royal Blue Mersey, SQaF. club and Click Liverpool. Twitter: @Chandler98_”
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•
Breathable materials which can allow body moistures to be released to prevent overheating or discomfort.
typically offer much in the way of stretch to make them pleasant to wear while perched on a bike saddle?
bottoms, also won’t demand you change out of them as soon as you arrive at your destination.
•
Long sleeves on jackets for that little bit of extra insulation - especially useful during the cold winter months.
•
High-back trousers which are more attuned to sitting on a saddle and prevent exposing your backside.
•
Reflective detailing to keep you highly visible to everyone you pass on your cycle, no matter how dark it may be.
Especially if you’re a commuter, you want cycling jeans that are not only stretchable yet slim-fitting, but also breathable and reflective. Plus, they should be water-resistant, as not only are damp jeans the bane of anyone’s life (cyclist or otherwise), but they take forever to dry. And a gusseted or reinforced crotch should be essential, too, given jeans often wear down on this area quicker than anywhere else.
Often made of cotton twill fabric, cycling chinos not only look a cut above anything in Lycra, but offer just as much in the comfort department. Any good pair should also provide necessities like extra stretch, water-resistance, secure pockets and reflective functions - and the great thing about chinos is there are suitable designs to cater for both men and women, too.
This charge was spearheaded by the likes of Rapha’s City Cycling range, Chrome Industries, Ministry of Supply and Vulpine, but now there’s lots of great, lesser-known brands following their lead in making cycling gear cool again. Let’s take a look:
Cycling Jeans Never the most compromising of items of clothing, cycling jeans have long been associated in the cycling world with too much thickness and not enough comfort. Sure, they’re warm enough, but do they
Perfect starting points in this regard would be Resolute Bay’s wide array of jeans with five pockets, 12oz raw Japanese denim and more, DUER’s unisex denim slim-fit jeans with plenty of stretch and durability, Osloh’s Traffic Bicycle Jean with a gusseted crotch and reinforced materials, or swrve’s Cordura trousers with articulated knees, reflective detailed and a slight rise on the back.
Appeal to you? Check out the pricier but sturdier Mission Workshop Division Chino, complete with zipped pockets on both sides and available in black or navy, the water and wind-resistant swrve Midweight Downtown Trouser with raised rear waist and seamless diamond gusset, or PEdAL ED’s Cycling Chinos in black, khaki or beige, with a four-way stretch and reinforced insert for a longer shelf life.
Chinos
Shorts
Similarly, cycling chinos can make a chic, colourful, niche alternative which, like the jeans above but unlike Lycra
There’s also plenty in the way of stylish cycling shorts, for those of us, male or female, who love to bask in the summer
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heat with a good bike ride, or who just simply want to show off our enviable new tan. You don’t just want any old pair of cycling shorts, though. Just not being Lycra should not be a strict enough criteria for any serious cyclist. They need to look great as you venture through the city on your way to work, the shops and all points in-between, but they also need to feel great. Shorts made of flexible fabrics will inevitably keep you comfortable and reduce the chances of ripping. Again, a gusseted crotch is important in this regard, as is the presence of waterproof, moisture-wicking materials. And strong, secure pockets, of course. For your first port of call, check out any of DUER’s slim-fit No Sweat Commuter Shorts with plenty of pockets and moisture-wicking properties, UNIQLO’s Ultra-Stretch Active Shorts for a bargain at less than £20, with zipped pockets, lots of stretch, and four different colours to choose from, or for the female audience, these dhb Flashlight Waist Shorts, which are thermo-moulded to enhance flexibility and support.
Office-Friendly Cycling Shirts Not all trendy cycling gear revolves around legwear, though. With officefriendly cycling shirts, you can wave goodbye to the sweat-infested days of pure cotton and say hello to something cooler - in more ways than one.
Particularly if you’re accustomed to commuting through cities with hotter climates, sophisticated shirts like these could be a godsend, in that they won’t stick to your skin, and won’t necessitate a change of outfit once you reach your destination. If your eyes lit up reading this, take a look at UNIQLO’s Smart Shirts, which are crease-resistant (perfect for iron haters) and provide a great deal of stretch at affordable prices, Mizzen+Main’s Business Dress Shirts with four-way stretch, moisture-wicking, machinewashable material, or Album Leo’s durable, smooth cycling shirts made from the finest merino wool.
Waterproof Cycling Jackets And finally, what about when the weather takes its inevitable turn for the worse? What happens when you feel you need an extra layer of protection from the elements? What happens when that same old dusty coat is as dull as it is worn-out? Not every waterproof cycling jacket has to yell, ‘Look at me! I’m a cyclist!’. Plenty more will offer a strong look without overcompensating for any lack of key features like breathability, stretch, visibility, or fit. And lots of them have pockets and hoods, too. Where to look, you ask? Well, the swrve Milwaukee Hoodie Jacket, complete with three-layer 10K breathable, waterresistant material, wouldn’t look out of place in any café or bar, the Resolute Bay
LS2 is slick, reflective and sturdy, while the women’s No Such Thing Fishtail Trench is costlier, but just as water and wind-proof, breathable and fashionable.
To Summarise... Most of this gear is aimed at people who commute by bike. It’s obviously a bit different if you’re a sporty cyclist riding at full pelt - if that’s you, then admittedly, you may be better off sticking with Lycra and true performance wear. But if you’re not racing somewhere and instead want to enjoy a pleasant ride at your own pace without having to pack a spare set of clothes to change into at your destination, stylish cycling gear is tailor-made for you. Lycra may do a fine job keeping you comfortable and, to paraphrase Ned Flanders from The Simpsons, may feel like you’re wearing nothing at all, but there’s more to the cycling fashion game than this. With any of these clothes, you should find that feeling good and looking good can indeed co-exist in the commuting world. By Matthew Chandler, journalist at urban cycling blog Discerning Cyclist.
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DISCOVER THE BEAUTIFUL DOVEDALE VALLEY... AND THEN RELAX AT THE IZAAK WALTON HOTEL The Izaak Walton Hotel is a historic country house hotel which offers comfort and views of outstanding beauty across the Derbyshire & Staffordshire Peaks. Offering easy access to many on road and off road cycling routes, we provide the ideal base to relax and recover for cyclists wishing to discover the peak district, with additional facilities including: • • • •
drinks (including local ale), food & snacks served daily in our Dovedale Bar with stunning gardens 38 well appointed bedrooms ample & secure storage for bikes complimentary WiFi
To find out about our latest fantastic offers or for more information, please call our reception today on 01335 220 071 or email reception@izaakwaltonhotel.com
The Izaak Walton Hotel, Dovedale, Ilam, nr Ashbourne, DE6 2AY tel. 01335 220 071 email. reception@izaakwaltonhotel.com
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THE NETHERLANDS
THE BEST COUNTRY FOR CYCLE TOURING?
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It’s a well known fact the Dutch have it good when it comes to cycling; immaculate cycle routes, stunning scenery and countryside flatter than my native Norfolk. All making for a country where the cyclist is king, but does that necessarily translate into an exciting cycle tour? It was a question I began to ponder whilst starting to prepare for a two month cycle tour around the Netherlands and neighbouring Germany. A lifelong cyclist and hardened bicycle commuter; this would be the first cycle tour I had completed which would last more than the usual few days. After planning the journey for six months and deciding on the all important set-up, the first stage involved catching the ferry from the Port of Harwich over to Hoek van Holland. It was the end of June and I had managed to catch a break in restrictions allowing safe passage over to Holland and hopefully a summer of wonderful cycling. One of the most common discussion points I have had along the way and something all cycle tourists love to talk about is the kit. After completing research I decided to go for a single wheel trailer and bike bags. Intending to camp everywhere, therefore needing to carry a tent and all of the associated kit, I could see the benefit of having one large space to store it all. Don’t get me wrong, I’ve used panniers and think they are great for adding storage to the bike but the engineer in me just loved the streamlined profile and durability of
the trailer. Little did I know at the time that the 100km cycle from my home city of Norwich down to Harwich would prove some of the most challenging aspects of the tour. It is only now having experienced the Netherlands and Germany that I can fully compare the three countries. It makes complete sense when you think about it; a country that invests so much into its cycling infrastructure is going to have a completely different perception of the cyclist. This mentality is evident in Germany and especially the Netherlands; the bicycle isn’t just a form of transport but a part of you, an extension of your physical being that gives you ultimate freedom. I have always felt this which is why I adore cycling but this doesn’t seem to be the majority mindset in the UK yet. Having great hopes for the future, my wish is that this will change one day. But what it means now, in reality, is that many roads are, shall we say; challenging. Having arrived at the port, the trailer and bike set up had already been put through its paces. Encountering a few hills and multiple busy A-roads; I’d developed a real respect for the trailer design. Yes, the hills proved more tricky but the rideability and handling ment forgetting it was even attached (at times), something I never felt whilst using panniers. Even embarkation at the port, alongside the trucks, lorries and wrath of vehicles, it felt solid and
Anneliese Lenzen Anneliese Lenzen is an amateur cycle tourist, avid bicycle commuter and blogger writing about all things bike. Having completed a two month cycle tour recently and accompanying YouTube channel, she aims to spread the love of bicycles in everyday life. With an aim to reduce our need for carbon based transport and wanting to promote the benefits of cycling for both physical and mental health, she aims to show that anyone can fall in love with cycling regardless of their bicycle history. Founding the Cycle Zen YouTube channel and accompanying website: www.cycle-zen.com, Anneliese is now working full time towards promoting cycling in the community and especially amongst young people and those looking for a healthier lifestyle.
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allowed me to dominate my space in the queue. Arriving in the Netherlands was a remarkable experience; clearly labelled cycle routes which were separate to the main traffic, smooth tarmac and breathtaking views. Upon reaching a junction or roundabout it was astonishing to witness the cars giving way to cyclists. Understanding the road, I knew to expect this but believe me; it still took a few attempts before I could mentally take them at full speed. But, without a doubt, the most delightful sight seen that day was a school trip; thirty or so children, around the ages of ten/eleven being led by their teacher - all on bicycles! Something I would love to see in the UK one day. Having decided long before that the northernmost coast of the Netherlands was a must see, with its spectacular beauty and marvellous man-made landscape, I started heading north. It also seemed like a logical route to take into Germany; one that would take me through striking forests with multiple places to wild camp, something I got pretty good at along the way. The route didn’t disappoint; the agricultural north of Holland is phenomenal; thousands of kilometers of well signed and maintained, smooth cycle routes only broken up by architecturally impressive historic villages and towns. All of this infrastructure combined with a culture and passion for the cyclist and especially the cycle tourist meant I was always approached and asked about my travels. As I cycled east towards the German border the challenges of the A120 to Harwich became a distant memory. Reaching the German border my target was in sight; the river Elbe cycle route. I wanted to pick it up from Lenzen (Elbe), a UNESCO World Heritage sight (and by coincidence, my family name) in order to follow it down towards the Czech Republic. The 350km between the German border and Lenzen was amazing; it seemed like the infrastructure, design sense and passion for cycling had just rolled on from the Netherlands - with an addition. Along the route, every 50km or so there would be wooden structures specifically designed for passing cyclists; somewhere to make a coffee, get out of the rain or just take a little break during the days’ cycle. After a few nights camping in Lenzen I
the full set up looking a little untidy during a rest stop the excellent Elbe cycle route heading south from Lenzen
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some of the beautiful scenery and cycle paths of the Netherlands some of the amazing man made landscapes of the Netherlands
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made my way down the river Elbe. After reaching Magdeburg, Germany, it was clear that the flatlands of northern Germany and the Netherlands were giving way to something far more undulating; much more than had been experienced so far on the tour. Although a little challenging with the trailer, the beautiful surroundings and fast tarmac meant that it was worth the struggle. Every cyclist loves a downhill but with an added 50kg and streamlined profile, it was just that little bit more rewarding than usual. It was at this point though the realisation of the impending route (and some external travel restrictions out of my control) that some decisions had to be made. The route was going to continue to elevate the further I travelled south, whilst providing stunning scenery, it did impede the kilometers that could be covered in a days’ cycling. Throughout the Netherlands and Northern Germany, 70 - 80km a day were standard but this
had reduced as the hills started to kick in. With the ever tightening restrictions on movements between countries and the onset of autumn meant that the sensible decision saw a return towards the Netherlands and eventually home.
all the knowledge and experience I had gained from the tour was immense; things I would change next time, how to plan the best route and generally living on the road. All knowledge I will take to the next destination I visit.
In late September, I made a beeline for Amsterdam, deciding on a few days break before cycling the LF1 down to Hoek van Holland. Arriving in central Amsterdam with a fully ladened bike and trailer late one Saturday night, I found myself almost kissing the tarmac of the country I had come to love. Yes, the infrastructure is good but it is more than that; the bicycle is your way of life, your best companion. This is why I identified so passionately with this country; my relatively cheap, off the peg road bike from Decathlon had seen me over 2500km around northern Europe and hadn’t failed me once - not even a puncture. My trailer was still water tight and protecting my kit from the elements and as sturdy as ever. All in
So, is the Netherlands the best country for cycle touring? In short, I don’t know. The only way to answer this fully would be to visit far more countries and repeat the experience. In my opinion though, it is the best country I have ever cycled in; stunning countryside and a passion for the bicycle certainly make it ideal for a first cycle tour. Yes, there is a lack of hills but believe me, this can easily be compensated by a days’ cycling down the LF1 coastal route in a strong headwind! So if you are reading this thinking of a cycle tour, unsure where to start, I can fully recommend the Netherlands as it will certainly not disappoint.
BB-APR20-JUNGLE PRODCUTS :Layout 1 26/03/2020 13:28 Page 1
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TRAILBLAZER As trail riding and bikes evolve, so should the performance of your helmet. The Trailblazer is the latest evolution of our pioneering multi-piece variable elasticity shell technology, leading the way in protection performance. Now you can blaze trails thought to be unrideable. UK Distribution by: Jungle Products Ltd. Mail: info@jungleproducts.co.uk Web: jungleproducts.co.uk
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Destination
LA VÉLODYSSÉE PART TWO
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In part two of Scot’s La Vélodyssée adventure, he continues along the coast and crosses the divide between the Loire-Atlantique and the Vendée.
Pornic – Noirmoutier – 66km After a sumptuous night’s sleep, my dreams vivid and memorable, I’m not divulging! I left early but not before I had a dip in the deserted swimming pool. Suitably refreshed I pushed on eastwards following the mesmeric Bay of Bourgneuf and its abundance of artistic oyster ports and pits used to lovingly cultivate the gourmet delights. The route initially followed a quiet road as I breezed through La Berniere-en-Retz and les Moutiersen-Retz before brushing past the Breton Marshes, a refuge for many plant and animal species. The surroundings devoid of any human interactions, dominated by rich (slightly noisy) local birdlife, if human activity does make itself felt, then it is usually generated by the fisheries and the small working ports which dot the coastline. I rested briefly at Port du Collet, the port has a prolonged connection with the salt marshes and was in the fact the first exporter of salt from France, and nowadays it is popular with local fisherman who take advantage of the lock to show eels and mules. However not today, everywhere was deserted, the gentle flow of the water the only sound.
I was now on the divide between Loire-Atlantique and the Vendée, the landscape had changed, with endless sweeping views, everywhere flat with the occasional property. The rhythm of the domineering wind turbines helped me maintain a productive cadence, however the wind and lack of any natural protection was to become an annoyance. Thankfully after many impromptu stops (hiding from breeze) I found myself in touching distance of Noirmoutier, unfortunately a stunning expanse of water stood in my way. The island of Noirmoutier is only half a mile off the coast at its closest, and at this point it is connected to the mainland by a beautiful bridge which was built in 1971. I was at a second and altogether more delightful and romantic way to get to the island via “le Gois”, a 3-mile-long uneven cobble paved causeway, which is covered twice a day by up to 4m of water. Le Gois is visited by thousands of visitors a year who come to watch the road emerging from the sea as the ebbing tide recedes over the last cobbles or to see Le Gois disappear below the waves. Others come to the causeway to collect the shell fish (there are quotas) that breed prolifically on the vast silted up mudflats that are only exposed at low tide. Le Gois has been in use since the 16th century and was even used by the Republican troops to surprise the Vendéen army who were using
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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the island as both a base and a refuge during the Wars of the Vendée. I was surprisingly early; the low tide wasn’t due for several hours, so it gave me the opportunity to treat myself to an early lunch. A bizarre concoction of rustic French and spicy Spanish tantalised my taste buds. As I sipped coffee alfresco, the water began to recede, the shiny cobbles within minutes dominated by motor vehicles, tractors, pedestrians, and the occasional cyclist. I set off with some trepidation, the experience was one of bumpy excitement, it was impossible to maintain any speed, my wheels jumped erratically over the uneven surface. It was providing an absorbing challenge of anticipation and skill, hazards appearing from everywhere, pedestrians unaware of my presence, people opening car doors, or double parking and tractors attempting U-turns. Eventually I had arrived on island which is 20 kilometres long and at its widest 7 kilometres wide, though at La Guerniere the “isthmus” it is barely 1000 metre wide. It covers 45,000 hectares with two thirds of it being below sea level, with some 50 kilometres of beaches. The landscape of the island is one of lowlying fields, salt pans and marshes protected by sand dunes, dikes and forests of pine and holm oak trees. Apart from tourism which is the island biggest industry there are thriving agriculture, fishing and sea salt production industries. The route took me immediately on a greenway into some stunning tree cover before I found myself following the contours of the surf, the view barred by a high grassy sea wall on my right and marshland on my left. The route is well signed and being almost flat you don’t have to be an athlete or even particularly fit to enjoy seeing the island on two wheels. Sea Salt or “white gold”, as it has often been referred to, was the reason the island first became prosperous, but it was also the reason it was fought over. From time immemorial salt has played an essential role in preserving food and northern European herring fishermen came here for their supplies. The 10,000 tonnes of salt produced annually at the beginning of the 20th century has dropped to nearer 800 tonnes today, though there is currently a resurgence in production due to both the quality of the salt and tourist interest. Today there are still many establishments producing salt on the island with the majority offering practical demonstrations of the process and a shop where you can buy their produce.
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As I briefly moved away from the water, the numbers of cyclists increased. I stopped at a bustling supermarket to stock up on some icy delights. It was only a short pedal into the centre of town. Noirmoutier has all the simple but energising qualities of a typical seaside resort, welcoming restaurants, gift shops but also a beautiful old quarter. After exploring on foot and partaking in several coffees I was desperate to check in to my accommodation. Only half a kilometre from the centre is the lovely Hotel Villa en L’ile (38, Avenue de la Victoire, Noirmoutier en L’ile; 02 52 39 06 82) they offer a sublime home from home experience. The decor is contemporary, fun, uplifting and more importantly relaxing. Once again, I had a pool to myself, after another impromptu siesta on a remarkably comfy sun lounger I caught up with home. As evening approached, I walked back into the town centre for my dinner at Petit Banc (7, Rue des Douves, Noirmoutier en L’ile; 02 28 10 93 21). The restaurant is located inconspicuously in the shadows of the dramatic medieval chateau. This is an intimate little bistrot, the décor is wonderfully rustic France and the menu, although limited, gives the diner a delicious taste of traditional cuisine. Everything is fresh that day and the menu changes according to what is available at the market. The limited space only enhances the whole experience, a visit is definitely a must. Before returning I sat on a wall surveying the chateau, this historic landmark has survived several battles since it was built in the 12th century. It dominates the town with its almost 20-metre-high keep, this is even more spectacular at night with the strategically placed lighting creating a rather ominous setting.
Noirmoutier – St Jean-de-Monts – 35km After an unbroken night’s sleep, I was eager to get pedalling, but not before a divine breakfast outdoors and possibly the best continental spread, I have ever had, meats, cheeses, yoghurts, cereals and cakes, juices and coffees the list is endless. The weather was clear and warm. My direction was south, once again dissecting a mass of salt marshes. I left the island via the atmospheric bridge, the views were stunning, the sea dynamic and fearsome. I deviated once more off road and into the trees following a dramatic cycle path signed StJean-de-Monts. The surface became lumpier and rougher and throw in the now strong precipitation, and I was having great fun, I was now miles from ‘those dark Satanic mills’ as coined by William Blake, leaving behind
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modernity for escape and adventure. After several water stops and a brief look at Biotopia (50 avenue Abbé Thibaud, 85690, Notre Dame de Monts) which asks its visitors ‘Have you ever asked yourself what is hiding under your feet, behind you, in the water, in the sky?’ and provides three environments to explore, ocean, dune and forest. With simple movements and multimedia tools (tablet, hologram, etc.), to help you explore the past, present and future of the coast. Just after midday I found myself slightly sweaty on the seafront in St-Jean-deMonts, considering the weather the promenade was busy, a collection of kite surfers happily enjoyed the inclement conditions. St.Jean-de-Monts is a very popular modern holiday resort, although there was a fishing village dating back to the middle-ages, the
glorious long stretch of beach was all but deserted except for the footpaths that the fishermen used to return from their boats. With the popularity of sea bathing quickly developing the Hotel du Casino was built in 1905, and with the state gradually releasing land on either side the first holiday accommodation houses were built in the late 1950’s. Today the confusion between the towns relaxed but artisan centre and the funky seafront makes it a very popular place to be seen, especially with the Irish. Everywhere I turned my ears were exposed to the melodic overtones of the Gaelic tongue. The town oozes vibrancy and is dominated by its 15th century granite church, with its 13th century swallow beak belfry topping a plain tower, at its heart. The open square around the church makes for a pleasant place to meet, shop and relax with a drink watching rural France.
My overnight stop was at HotelRestaurant Le Robinson (28, Boulevard Marechal Leclerc, 85160, Saint-Jean-deMonts) which is a stone’s throw from the main square. The hotel is part of the Logis de France so you can always rely on exceptional standards. My room was bright, clean and airy with a spacious bathroom and plenty of wardrobe space, not that I needed it. Dinner was provided by the hotel restaurant, the menu is typically French in style and uses fresh local produce, from scallops and sea bass to duck and local veal with the best of vegetables. For more information http://www.paysdelaloire.co.uk/ http://www.vendee-tourisme.com/ http://www.tourisme-loireatlantique. com/
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LEJOGLE
THE RIDE OF MY LIFE AGED 54 1/4
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They say that when life gives you lemons, make lemonade. 2020 has certainly given the world more than its fair share of lemons. If you are fortunate enough to be blessed with good health and fitness, the lemons have been delivered in the form of cancellations of pretty much all amateur sporting events in the calendar. So, this left athletes around the world trained up with no where to compete. No marathons, no sportives, no swimming, no triathlons…the list was endless. Lockdowns made it difficult to train anyway, so many of us baked cakes, and gained a little extra padding. I was no exception and was horrified that after only a month I had gained more than half a stone thanks to my husbands’ new baking hobby, and my sudden reduction in training. In March I had been in the final stages of training to compete in the Race around the Netherlands. The event was due to run in May, but it was looking likely to be either postponed or cancelled. My motivation to train dropped away, especially once we were in full lockdown. Endless hours on a turbo trainer didn’t appeal to me after I had been planning on long multiday rides through April. Nevertheless, I didn’t want all my
winter training to go to waste so I looked for a new challenge on home turf. It needed to be epic, but also flexible enough to enable me to plan it around Covid restrictions. In recent years I had begun wondering if I might be able to achieve a cycling world record. But, let me put this into context. I am not your traditional athlete, in fact until November 2019 I didn’t consider myself to be an athlete at all. Yes, I could cycle a long way which is something I discovered I could do back in 2008 after a charity bike ride in Vietnam, but I was always a slow rider and have never competed in a bike race. Over the years though I’ve ridden a number of longdistance rides, especially Audax. I had a home-grown event in mind and checked Guinness World Records to discover that there hadn’t been a female record set. In fact, there was no record anywhere of even a female attempt. ‘What is the challenge?’ you might ask. ‘Lands End to John O’Groats, AND back again’ would be my reply. Around 1750 miles from end to end to end. I registered with Guinness and together with my coach Trevor Payne (Zone 6 Concept) set about changing my training regime to that
Marcia Roberts Endurance cyclist & LEJOGLE world Record holder 2020. Women’s cycling writer and blogger : https://mawonavelo.com Mindset coach - website : https://motivating-mindset.com : Facebook Motivating-mindset Instagram : Mawonavelo Free your mind - your future has no limits
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Hamilton Park Martin Moore photo with Ian Collinson and Alan Anderson
for a hilly British ride instead of a flat and windy Dutch ride. We were still in lockdown, but I embraced the Turbo trainer to maintain my fitness and used my 1 permitted exercise a day to go out for an hour and do hill reps on our limited local hills. As summer eventually allowed us more freedom I rode further, increasing my mileage to around 450 miles a week, and worked on my nutrition for the ride, with the help of 32Gi. My life for anything other than training was on hold. Every moment that I wasn’t working, I was either training or sleeping.
Riding for Mental Health Since this was such a big undertaking for me, I also wanted to use the ride not just for my own achievement, but also for two other reasons. First, I am a no longer as youthful as I once was and have always been a very ordinary ‘non athlete’ by any standard definition. I wanted to show that you don’t need to be a young, fit traditional endurance athlete to do something epic. If you set your mind to something, it’s possible, even if you make loads of errors. It just takes a strong will and a lot of determination. I’ve ridden in Audax for a number of years, and Audax teaches you a lot of that, and
the rest comes with practice. Second, I wanted to raise money and awareness for mental health. I became very aware of some of the impact of the Covid pandemic on the mental health of myself, and some good friends of mine. I could see that mental health services were going to be required every bit as much as medical services, and yet charitable mental health funding dried up almost overnight as their normal big fundraising events were all cancelled. I wanted to help. So I decided to I would ride to support Solent Mind, the local branch of the national mental health charity.
There and back again Eventually August arrived, and the planned start date of 23rd. All of the UK had opened up for business, and so it was my narrow window of opportunity to complete the ride. My attempt did not include a professional support team, in fact I wasn’t even going to be supported for the whole ride. My support crew was my husband, in our semi converted transit van, and our dog Jess. I had originally planned a self-supported ride, but Guinness set a target time that made that an impossible mission.
Even before I had started the ride, people around the country started to become aware of what I was doing. I had been interviewed by my local paper and radio, and along with posts on various cycling group forums, word was getting out. A few days before the ride started, I had an offer of a motorbike outrider to accompany me along the fast and dangerous A30 through Devon & Cornwall. I accepted readily. Steve rode behind me until Tiverton in Somerset where we parted ways until the return leg. The first day went well.
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but an inability to keep my eyes open once in darkness featured a lot. I was very thankful that my husband was supporting with the van, as I was able to grab short sleeps which would enable me to progress further, but my daily mileages were not where I wanted them to be. This state of affairs continued through most of the return journey, although I had learned my navigation lessons coming back, and adjusted my route to stick to the main roads.
The route was simple, there were no major towns to navigate other than Taunton, and I had a great tail wind. All along the route, there were people waiting in laybys and on roundabouts waving me on. I felt amazing by the time I arrived at the hotel in Portishead for a precious few hours’ sleep.
out and I crossed into Scotland. The poor weather hadn’t finished yet, and as darkness fell, so did the rain, and an annoying headwind. I stopped early, got a couple of hours sleep in the van, and headed back out in the early hours towards Hamilton. I was well down on my mileage.
On the second day, the plan began to fall apart a little. There were numerous navigation woes, which slowed me down, and a puncture. This was my highest mileage day, and I didn’t need any hold ups. A number of riders came out and joined me, especially in the evening. It was lovely to have company for some of the miles & they helped keep me awake and moving forwards. I finished in Lancaster around 3am and got my head down for a couple of hours sleep – it was not really enough.
From that point, a combination of the saddle sores, not enough to eat and tiredness meant that I became further behind plan as the days went on. I progressed to John O’Groats with no further navigation problems,
On day three, my fortunes changed again, but for the worst. Storm Francis hit the north west with full bluster. My top half stayed relatively dry thanks to my GoreTex Shakedry jacket, but everything else just filled up with water. I changed clothes a few times during the day, but it didn’t stop saddle sores developing, and tiredness setting in. I couldn’t wear my glasses due to the rain, and the waterproof protection that I used to cover my Garmin also steamed up. Navigation through Kendal, Penrith and Carlisle became difficult and I found myself going round in circles. But eventually the sun came
One of the striking features of my ride was the immense kindness of strangers. They watched my ‘dot’ 24/7 and popped up all over the place. Some came to ride with me, some came to cheer me on, others were on route with food or handed me money for my charity. A lovely lady called Nicky even volunteered to support me with her own campervan for a couple of days after my husband had to return home. A Facebook group was set up so that updates were just in one place, but the messages went wild. Whenever I stopped, I took a few minutes glance at them, and they spurred me on through my darkest moments – of which there were many! At one point I could see that even record braking legends Lynne Taylor, Jane Moore and Jenny Graham were following my progress, and sending me messages of support. I crossed the finish in 11 days, 13 hours,
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and 13 minutes. Although this was slower that the original Guinness target time, they have agreed that they will accept this as the official record, subject to my evidence being submitted and approved.
Legacy Once I decided to fundraise for mental health, I decided to also set up a virtual LEJOGLE challenge to encourage riders to keep on riding, and also raise further funds for MIND. This has meant that for some, the dot watching still hasn’t stopped, and the participants have been having their own competitions to see who can complete the ride first. Some have caught the long-distance riding bug and joined Audax UK with a view to riding events in the future. Some people have said they have stopped making excuses for not riding when the weather turns, or if things start to get difficult, and they say to themselves ‘what would Marcia do?’, and then keep on riding, or ‘be more Marcia’. It seems a bit strange that somehow, I have inspired that, but it’s also very flattering. LEJOGLE sponsorship (& Gift Aid,) and the proceeds of the Virtual LEJOGLE event have raised £11,125 for Solent Mind. You can still donate at https://www.justgiving.com/ fundraising/marcia-roberts 2020 may have given us lemons, but for me, I made as much lemonade as I could. Had it not been for Covid I would not have a world record, would not have raised any money for charity, or raised awareness of the links between mental health and cycling. What opportunity will you find next time you are presented with lemons? https://mawonavelo.com (cycling blog) https://motivating-mindset.com (Coaching website)
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Discover everything about cycling IN FL ANDE R S
1
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HOW CYCLING HELPED ME THROUGH A CRISIS
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Growing up in a small village in Ireland, there was one thing that every young boy or girl had in common, the ability to ride a bicycle. When your parents bought you a bike, you immediately became independent, you could go places and have fun. You always knew where a group of children were congregating, as there was normally a pile of bikes on the ground, so they were never too far away. We had our heroes too. Sean Kelly, Stephen Roche, Martin Earley and Paul Kimmage were competing on the international stage. Kelly was local, coming from the town of Carrick on Suir, a 40 minute drive away. Everybody wanted to be Kelly. Fast forward a good number of years and people of my age still possess that sense of freedom and exhilaration that riding a bike brings.
race and to always bear in mind that it’s the same for everybody. “I would turn to the fella beside me and ask him if he has any holiday plans or something stupid just as I’m about to crack” he laughed, explaining that it would sometimes be enough to make the other rider crack first. This rider was Irish national champion in the mid nineties, so he knew what he was talking about. Life can sometimes be similar to riding a bike. You can roll along without too much strain, but eventually the road will head skywards and you have your own mountain to climb. Some years ago, I went in for a health check up with my doctor. It was routine, check my blood pressure, cholesterol, liver function and answer a few questions:
There are few experiences in life that can match the sense of achievement when you reach the top of a steep hill on a bike. We’ve all been there, when your computer warns you that your heart rate is dangerously high, when your legs are screaming for a break or when your mind tries to say, “you can’t do it”.
•
Do you smoke? No.
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Do you drink? A little.
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How much is a little? Ah sure you know, the same as everybody. (A typical Irish answer)
•
Are you aware of the health risks associated with alcohol? Yes
I was out for a spin one day, in the company of another rider. This fella had a great pedigree in the sport and as usual, was always willing to pass on advice, even to a total no hoper like me.
My doctor suggested I cut down substantially, if not cut it out completely. You see drinking plays a huge role in Irish society and now my doctor was becoming the ultimate party pooper.
He told me of the suffering during a
There’s an insidious side to alcohol
Paul Lafford Paul Lafford lives in the small little town of Cahir, in Co Tipperary, Ireland. Although usually working as a part time musician, Paul has decided to venture into the world of accountancy. He lives with his photographer wife Caroline, their 14-year-old son and their little dog Lucy. Paul is an avid cyclist and has spoken a lot on local radio about his life experiences.
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and many, many people are unaware of it. It will tell you all is okay, but in reality it’s not. I found out just how insidious it is, the moment I stopped. Quitting was easy, staying stopped was much, much more difficult, as it became clear that my bed-mate didn’t wish to leave my side. The impact of alcohol on a person’s mental health cannot be understated. Your body doesn’t particularly like alcohol, that’s why you get sick and suffer hangovers. Your brain however loves the stuff and craves it and that’s what makes it so difficult to quit. Ask anybody that struggles and they will tell you how important it is to keep your head in a good place. If your mind is busy thinking about other stuff, it hasn’t time to think about negativity or crave stuff. It’s so simple and in my case, it worked. I had taken up cycling a few years previously and I was enjoying the sport. I was in a club and looked forward to the Sunday morning spin, where I slowly built up my fitness and knowledge of the sport. It was with the club that I managed 100km for the very first time. Like all cyclists, my first 100km will forever remain on my mind, as it’s a milestone we all strive for. For me, it was suffering punctures and how other more experienced members of the club gave up their day, stayed with me, supported me, literally put a hand on my back and pushed me, until my computer displayed 100km. Our club has a huge diversity of members, from those in professional careers, others through one reason or another don’t work at all, some are enjoying retirement and some are in college, still waiting to head out into the big bad world. However, once the group hits the road on a Sunday morning, what you do for a living doesn’t make one bit of difference. On your very first morning, you’re made aware of one simple rule. “We’re as fast as our slowest rider and most importantly, nobody gets left behind”. As cycling has evolved and people get fitter, with better bikes and improving ability, the rule is sadly beginning to diminish in importance. It’s possibly one of the reasons you see so many people on their own on the roads and the group ride is suffering as a consequence. There are plenty of opportunities for people to race bikes, the Sunday group spin isn’t one of them. Okay, lecture over. My love for the sport was growing and instead of spending my spare money on cheap wine and cans of alcohol, I was
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heading to our local bike shop to treat myself to something nice. I saved up and bought my first proper bike. It was full carbon, with Shimano RS81 wheels and an Ultegra groupset. It wouldn’t make me one bit better or faster, but it made me “look fast”, which is just as important. In July 2018, I checked my phone and noticed a voicemail. The message was from Irish Pro-Continental team, Aqua Blue Sport and they had exciting news. They had run an online competition a few months previously, with the prize being a Ridley Noah SL roadbike. This was no ordinary bike, it was full professional spec, with all the trimmings such as handmade wheels, Di2 groupset and emblazoned in the team livery. They would ride the exact same bikes a few months later at La Vuelta D’Espana. To cut a long story short, I had won the bike. A few weeks later, they arrived to present me with the new bike, even sending former Irish World track champion and icon of the sport, Martyn Irvine along, to make it even more special. The bike is only used in the height of summer, when there hasn’t been any rain and it doesn’t look like there will be any rain. In Ireland, that’s about 4 days per year. This year has been devastating to the cycling community with the cancellation of events due to the pandemic, but they will return and as cyclists, we’ll all be ready. In the meantime, I’ve turned to Zwift and discovered a complete new range of challenges and an entirely new community, from the comfort of the garage. It’s now over 5 years since I last touched a drop of alcohol and as they say here in Ireland ,”I’m all the better for it”.
My last health check finished with my GP saying, “whatever you’re doing, just keep doing it”, a long way from a lecture about potential liver damage. The part cycling played in that transformation cannot be underestimated. As I said earlier, alcohol attacks the mind and in order for a sufferer to fight back, it’s important to keep that mind in a good place. I live in an area surrounded by spectacular mountains, quiet roads and an opportunity to test both my head and my body to their fullest. Most importantly however, those very mountains and roads give me the chance to get away from it all and find that bit of peace mind that we all need. On a Winter morning, it’s not uncommon to hear shouts of “well, how’s it going” as a large group arrive from behind. It’s the group from Carrick on Suir, as they head for home. In the middle of the group, you will notice Sean Kelly and Sam Bennett, riding along with lads they’ve known since they were children. That doesn’t happen in many sports. If you feel you might have an unhealthy relationship with alcohol, I would suggest you speak to your GP and they will advise you of the wide range of treatments and help that is available. One of the suggestions they will make is to stay active, to keep yourself active and keep your head in a good place. A few drinks with your friends can be one of the greatest pleasures in life. It should be enjoyed and kept under control. If you lose control, you’re in dangerous territory, so be careful. It’s referred to as cunning, baffling and powerful for a very good reason.
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THE MIRROR
THAT CAN SAVE YOUR LIFE Jamais Contente (Never Happy): the name of the car that, way back in 1899, was the first to go at 100 km/h. This name could also describe Carlo Dondo (1942): he is never entirely satisfied with his creations; his first thoughts are how he can improve them and simultaneously invent something new and useful.
RROR THAT CAN SAVE YOUR LIFE
Happy):Being theanname that, way back inventorof is the not a car job but a Today the in state of mind, a kind of virus that gets Sprintech® t 100 km/h. This name could also describe mirrors into your bloodstream as a child and have earned the s neverthat entirely satisfied with his creations; Carlo soon learned to recognise reputation among and take advantage of amid the one cyclists as the best he canthousand improve them and simultaneously and one necessities and in the industry. d useful.surprises of everyday life. Finding When other brands
in Switzerland a more receptive and rattle and spin productive base than in Italy, which he out of position, job butlefta when state a kind of virus that mirrors he of wasmind, just sixteen years old. Sprintech® hold true. Riders m as a child and soon to The idea of thethat drop Carlo bar mirrors came learned value the superior from a traumatic experience of Carlo quality of these antage of amid the one thousand and one Dondo after two serious accidents products thanks of everyday life. made Finding Switzerland a on his custom racingin bike. Two to their sleek accidents that could have been avoided and ease of ctive base than in Italy, which he leftdesign when if only he hadn’t had to turn around to fitting. Last but not old. check the traffic behind him. His innate least, the mirrors passion for cycling urged him to find are unobtrusive, a solution suitable for all road bike adjustable and mirrors came from a traumatic experience of enthusiasts. secure positioning when riding ious accidents on his custom made racing over The license plate device Carlo invented cobbles or bumps. 1984, for which he won his firstif only he could inhave been avoided Once used, you will Silver and Gold medals in Geneva and d to check traffica consolidated behind him.wonder His how you Brussels,the was already navigated the roads business the end of the last suitable for all urged him to atfind a solution without a mirror! millennium, so much so that a few dusk/darkness goes from 25 METRES years after selling his business to a SEEING WELL is without Vision 360°, to a staggering third party he started to focus on and only the first half of safety. The second 150 METRES with two Vision reflectors improve every aspect of the product is BEING SEEN. Carlo understood this affixed to the wheel’s spokes. Carlo invented in 1984, for which he won his first Silver and Gold medals inback Geneva and range that embodies his entrepreneurial early on and, between one ride and This means that the cyclist is visible philosophy: the Sprintech® Racing drop another, began to reflect on onsolidated business at the end of the lasthemillennium, sothis. much so that aearlier. fewThis years 9 seconds is more than bar mirror for racing bicycles and the Something that would ALWAYS be enough time for car drivers to adjust Sprintech® MTB wereto born. Just on to a third partyCity heforstarted focus and improve every aspect of the product range visible while riding, especially for the their speed and avoid any danger to the had happened for the license plate biggest threat to cyclists: car behind eneurialas philosophy: the Sprintech® Racing drop bar the mirror for racing and cyclist. bicycles Recognition for the the innovation device, when the drop bar mirrors were them. and its usefulness again came from presented the Innovation Exhibition for the license plate device, when were born. Justat as had happened the drop bar the panel at the Brussels International in Martigny in Switzerland in 1996 they As a result SPRINTECH® VISION 360° the Innovation Exhibition in Martigny in Switzerland in 1996 they won the second prize Exhibition in 2012 where SPRINTECH® won the second prize for Innovation was created, uniting reflective power VISION 360° won the Gold and in 2012 the Gold Medal at the and movement. the Gold Medal at the International Invention Exhibitions in Brussels and Geneva. medal. International Invention Exhibitions in The SPRINTECH® products are made in From tests carried out the perception Brussels and Geneva. More information can be distance at a speed of 50 km/h at rors have earned the reputation among cyclists as the best in theSwitzerland. industry. When other found on www.sprintech.eu
of position, Sprintech® mirrors hold true. Riders value the superior quality of these eek design and ease of fitting. Last but not least, the mirrors are unobtrusive,
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BICYCLE SAFETY ACCESSORIES
WWW.SJSCYCLES.COM When it comes to safety and dependability, there is one choice that has proven to stand out above the rest, SPRINTECH, made in Switzerland. Easy to install and instinctive to use. Unobtrusive, adjustable and light, only 28grams including the mounting plug.
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Sprintech® Racing and Sprintech® City mirrors have AWARD W earned the reputation among cyclists as the best in the industry. When other brands rattle and spin out SPRINTECH® R ® bar mirror for r of position, Sprintech mirrors holdRACING true. SPRINTECH® drop bar mirror
AWARD WINNING
When it comes to safety and dependability, there is one choice that has proven to stand out above the rest, SPRINTECH, made in Switzerland. Easy to install and instinctive to use. Unobtrusive, adjustable and light, only 28grams including the mounting plug.
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and SPRINTEC city bikes and invented and p the Innovation invented andfrom presented at the Innovation The idea of the drop bar mirrors came two in Martigny, S traumatic experiencesExhibition of Carlo Dondo. Two in 1996 where in Martigny, Switzerland serious accidents on his tailor made racing bike. the prize for I in have 1996 where they won the prize for and in 2012 at t Two accidents that could been avoided if only he hadn’t had to Innovation turn his head to check and in 2012 at the BrusselsInternational E the traffic behind him. His innate passion for Belgium wher International Exhibition in Belgium where the gold m bicycles urges him to find a solution suitable for all racing bicycle enthusiasts him.the gold medal. they like won
for racing bikes and SPRINTECH®
SPRINTECH® RACING and SPRINTECH® CITY are made in Europe. CITYoffor city bikes and74MTB were They are all original creations Carlo Dondo, cyclist, years old.
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INFO@SPRINTECH.EU
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RAID PYRENEAN
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Rachel McCombie It’s the end of September and I’m sat in the sunshine by the pool at Allons-y-Pyrenees looking out towards the mountains. It’s 30+ degrees, the sky is a magnificent blue and the Pyrenees look like a charcoal drawing in the heat haze. The forecast for the week ahead looks good, which is important for us because at the start of October, we are planning our next Coast to Coast adventure. There is something special about any journey which takes you from the shores of one sea (or ocean) to the coast of another, and there are several great “coast to coast” cycle rides. The Raid Pyrenean though, is rightly regarded as the classic. The challenge is simple; dip your toe in the Atlantic, turn left, ride the length of the Pyrenees and then have a dip in the Mediterranean to finish your adventure. There are different ways to approach riding the coast to coast along the Pyrenees but for me, the best way to experience this challenge is to ride each day and camp overnight, it keeps a great “connection” to the journey as your pedals start and stop each day on the same patch of ground, you experience the magnificent Pyrenean sunrise and sunsets and your final sight before heading to bed each evening is of the stars filling the endless sky. I won’t be taking on the Raid though. For this trip I’m the support team: I am mini bus driver, I am cook, I will shop each day for provisions and set up (and take down) camp,
driving ahead to the next camp site and repeating it all as the journey progresses. I am also dog walker, it is nice to have some company on the trip during the busy days, and most importantly, I will have snacks and a cold beer ready for each of the riders when they arrive each afternoon after their day’s riding. As the start of our Raid approaches, we pack up the bus with tents, shelters, airbeds, camping chairs, cooking equipment and cool boxes. Our riders need only bring their bike, sleeping bags and pillows and whatever clothing they require for week; we provide the other essentials making the bike box packing that little bit easier. We drive over to St Jean de Luz, an easy 2 hour drive west and I set up our first camp whilst Chris heads off to pick up our guests at the airport in Biarittz. It’s an exciting feeling meeting people who share the same passions as you for the first time, finding out why they have chosen to take on the challenge, what they are most excited about, the other challenges that they’ve undertaken before this one. And there is something even more exciting about sitting chilling on a campsite whilst doing all of this. But, there are bikes to be re-built, and then an evening meal to devour and as the sun sets, we wander along the coast top path to a tried and tested ‘shack’ for a hearty dinner before returning to camp for final preparations and an early(ish) night before the challenge begins the next day.
Owner of Allons-y-Pyrenees Cycling Holidays; catered and supported cycling trips in the south of France. Get in touch to plan your next cycling adventure. Website: www.ayp.holiday Facebook: @allonsycycling
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though, my journey for today will be very different to that of the riders. Once everyone has left the campsite, I begin to pack up. Each rider’s crate is loaded back onto the bus and I begin to let down airbeds, pack up all the food and cooking equipment, dismantle tents and attempt to fit everything neatly into the bus. Anyone who has experience of pop-up tents will know that users of these tents fall into two categories – those who can fold the tent back into its bag quickly and efficiently and those for whom the task is impossible. It’s a bit like folding fitted sheets, which by the way I am expert at, washing drying and ironing 12+ sheets every week during the summer season back at AYP. I am not though, expert at folding the pop up tent, which refuses to fold and insists only on popping back up with every attempt I make! With everything else packed and in the bus, I admit defeat and throw the tents into the back as best I can. The night’s campsite is in an amazing spot in Tardets Sorholus, with a friendly restaurant on hand serving Michelin star quality food which is where we’ll be eating this evening. En route, I stop to buy essentials, more fresh fruit for breakfast in the morning, snacks for the afternoon and ice for the cool box. As soon as I begin to put up the tents (an easy job as most have already popped open), the dog decides to dig a hole and bury her bone… It’s a routine she’ll continue with throughout the journey, burying a new one each afternoon, and no doubt a tasty treat for any other dogs who happen to find the bones after we have left! With the tents up and camp ready, I can sit back and enjoy the autumn sunshine as I wait for the riders to roll in later on in the afternoon.
Day 2: Tardets to Argeles Gazost.
Day 1: St. Jean de Luz on the Atlantic Coast to Tardets. With a steaming pot of coffee on the go and freshly baked croissants and pastries picked up from the local bakery, the morning gets off to a good start. For the cyclists, they’ll head out from the campsite and into St Jean de Luz for their official start. This is
a bustling little harbour town full of surfers and cafes, but turn “left” towards the distant med, and the bustle is soon left behind and today they’ll be rolling through the Scottish feeling Basque country. A real highlight of the route today is the tiny winding road through the gorge of the Pas de Roland - very off the beaten track, and with beautiful scenery. It’s not the route I’ll be taking
Day 2 will take the riders through beautiful wooded, fast rolling roads towards the Ossau valley and the looming Col d’Aubisque, the first major climb of many over the next few days. The Aubisque and its long serious climb from the Laruns side is a tough slog but they’ll be rewarded with spectacular views all around and a stunning descent of the balcony road before hopping over the Col du Soulor and completing the descent to Argeles Gazost. I’ll be taking the more direct route via the autoroute on roads we know well – we’re on home ground for the next 2 days. Installed on a well-equipped campsite, tonight’s ‘nutritious’ evening meal from the local takeaway is well deserved for the riders who’ve had a tough day and as we sit around the camp fire with our beer and pizza, thoughts turn to tomorrow’s stage of the challenge…
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before I head on over to Luchon to one of my favourite camping spots of the trip. After setting up camp, I meet the team at a bar in the centre of Luchon where we are a little delayed waiting for one of the riders who has taken a short cut and not yet made it, and then it’s back to camp for showers and snacks before heading just around the corner for some live music and a Moroccan feast. The stars are impressive tonight and light our way back to the tents for a well-deserved rest.
Day 4: Luchon to Tarascon
Day 3: Argeles to Luchon The biggest day; beginning with the long ascent all the way from Argeles to the giant Col du Tourmalet followed by the Col d’Aspin and the Col de Peyresourde. Fatigue will be making itself felt by the top of the Peyresourde with plenty of miles now in the legs, but the descent to Luchon perhaps makes
up for this, (it’s one of the best in the Pyrenees), and with refreshments in a couple of our favourite spots, this is of course our patch, it will soften the memory of all those metres climbed. For me, it’s washing day. After packing up camp, I return briefly to AYP to wash cycling clothes and restock on essentials, it’s a chance to have a quick swim too whilst the washing dries,
The skies are grey as I arrive at Tarascon but no rain has been forecast and I manage to set up camp quickly and efficiently. I even have time to walk the dog before the riders who have tackled the cols de Mente and Portet d’Aspet in quick succession followed by some fast rolling roads into St. Girons and then the long and scenic Col de Port into the craggy landscape of the Ariege appear, fatigue clear on their faces. It’s a quick meal out, cut short by the impending rain and I’m glad I put up the tarp earlier to provide us with the shelter we’ll need.
Day 5: Tarascon to Prades As the riders begin another long day with a spectacular ride on the Corniche route, I find myself talking to an ex-TDF physiotherapist who is staying on the campsite. He wanders over with a bunch of rider cards and we discuss pretty much every rider in this year’s TDF. It’s
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raining by the time we’ve finished and I pack up the wet tents and bedraggled dog and head out towards Prades. It’s no problem that I’ve been delayed as this is a long day for everyone. The col du Jau is the final climb of the Raid but there are issues and I have to take the bus up into the hills as dusk approaches to deal with a few mechanical problems (exploding tyres) and to ferry the riders back to camp. It’s emergency dinner tonight – sausage and lentils – as there’s no time to eat out, but it’s filling and the chilli sauce adds some more flavour, and it’s appreciated by all.
Final day: Prades to Banyuls–sur– mer A nice, relaxed and mostly flat ride for our cyclists today and I follow the same route in the bus. But first, there’s time for a nice walk around the lake at Prades, before taking to the road and then the Med is suddenly in view and a rolling road along the coast brings me to the wine heaven of Banyuls. I treat myself to a well-deserved glass of red before strolling along the beach to meet the riders who are in a
celebratory mood. It’s smiles all around, that evening, especially when we find a tiny vaulted restaurant with tasty home cooked food and take the last table, watching as the rain pours down outside. The next day, as we pack up for the final time, the dog digs her most epic hole yet in which to bury not only her bone, but herself too… We head towards the airport and it’s quiet on the bus, everyone is chilling or catching up on some sleep but what a week it’s been and what a challenge to have conquered. The Raid Pyrenean is one of my favourite adventures to support. If you’d like to ride it with us, get in touch today.
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62 BIKE MAGAZINE NOVEMBER 2020
#HEALTH BIKE-MAG.COM
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I have created this column for you to introduce health tips, share knowledge and give you advice on 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 and I will write about two topics. The last edition was about #grape and #carrot. The two superfoods this time are #pumpkin and #plum.
#pumpkin References to pumpkins date back many centuries. The name pumpkin originated from the Greek word for “large melon” which is “pepon.” “Pepon” was nasalized by the French into “pompon.” The English changed “pompon” to “Pumpion.” Shakespeare referred to the “pumpion” in his Merry Wives of Windsor. American colonists changed “pumpion” into “pumpkin.” The “pumpkin” is referred to in The Legend of Sleepy Hollow, Peter, Peter, Pumpkin Eater and Cinderella. History of the Jack-o-Lantern People have been making jack-olanterns at Halloween for centuries. The practice originated from an Irish myth about a man nicknamed “Stingy Jack.” According to the story, Stingy
Jack invited the Devil to have a drink with him. True to his name, Stingy Jack didn’t want to pay for his drink, so he convinced the Devil to turn himself into a coin that Jack could use to buy their drinks. Once the Devil did so, Jack decided to keep the money and put it into his pocket next to a silver cross, which prevented the Devil from changing back into his original form. Jack eventually freed the Devil, under the condition that he would not bother Jack for one year and that, should Jack die, he would not claim his soul. The next year, Jack again tricked the Devil into climbing into a tree to pick a piece of fruit. While he was up in the tree, Jack carved a sign of the cross into the tree’s bark so that the Devil could not come down until the Devil promised Jack not to bother him for ten more years.
Karoly Nagy He is very passionate about traveling and cultural impacts. His studies connect to HR and community organization. Karoly has been working on lot of projects in different fields. Motto: Find your own way and never give up! Email: karolynagyofficial@gmail.com
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Soon after, Jack died. As the legend goes, God would not allow such an unsavoury figure into heaven. The Devil, upset by the trick Jack had played on him and keeping his word not to claim his soul, would not allow Jack into hell. He sent Jack off into the dark night with only a burning coal to light his way. Jack put the coal into a carved out turnip and has been roaming the Earth with it ever since. The Irish began to refer to this ghostly figure as “Jack of the Lantern,” and then, simply “Jack O’Lantern.” In Ireland and Scotland, people began to make their own versions of Jack’s lanterns by carving scary faces into turnips or potatoes and placing them into windows or near doors to frighten away Stingy Jack and other wandering evil spirits. In England, large beets are used. Immigrants from these countries brought the jack o’lantern tradition with them when they came to the United States. They soon found that pumpkins, a fruit native to America, make perfect jack o’lanterns. Back to what is exactly the pumpkin. Pumpkins are members of the vine crops family called cucurbits.Originated in Central America. In early colonial times, pumpkins were used as an ingredient for the crust of pies, not the filling. Pumpkins range in size from less than a pound to over 1,000 pounds. The largest pumpkin ever grown weighed 1,140 pounds.Pumpkin seeds can be roasted as a snack. Pumpkins are used to make soups, pies and breads. The largest pumpkin pie ever made was over five feet in diameter and weighed over 350 pounds. It used 80 pounds of cooked pumpkin and took six hours to bake. Fun fact: Pumpkin flowers are edible. 100 g pumpkin contain: •
26 calories
•
1 g of protein
•
0 g of fat
•
0 mg of cholesterol
•
1 mg of sodium
•
7 g of carbs: 2 g of sugar
•
340 mg of potassium
Did you know? If you want to burn 26 calories just cycle for 3 minutes.
Benefits
Cooking: 60 min
Weight loss
Total: 100 min
Pumpkins are high in fibre and low in calories. That means they make you feel full without adding to your overall food intake for the day. If you’re looking for a healthy way to fill up, nutrient-rich pumpkin is a good choice.
Servings: 6 Ingredients: •
4 eggs
•
1 can of pumpkin or cooked pumpkin
Eyes health
•
half teaspoon ginger
They are good for your eyes. They are rich in beta-carotene, a compound your body changes into vitamin A, which helps keep your eyes healthy and betacarotene helps protect your eyes from the sun and lowers your chances of cataracts and other eye problems.
•
1 teaspoon brown sugar
•
1 teaspoon cinnamon
•
1 cup milk
Boost your immune system
Directions
The vitamin C in pumpkin helps your body build antibodies that defend your immune system. Vitamin C also helps your body take in and use iron and prevent infections.
Step 1
Skin health
Add the pumpkin, cinnamon, ginger, sugar, and milk. Stir the mixture well.
Pumpkins are rich in vitamin E, which helps your skin stay smooth and hydrated and look younger.
#recipe Pumpkin pudding Prep: 20 min
Break the eggs into a large bowl, and beat with a fork. Step 2
Step 3 Finally bake it for 1 hour or until the pudding is firm in the middle on medium heat. Step 4 Let it cool down for 40 minutes and after you can enjoy this autumn dessert.
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#plum The plum is a stone fruit, rounded or elongated that can be yellow, green, red or purple. In general, it is very nutritious and rich in vitamins, especially vitamin C. It is more or less juicy depending on its water content. Prunes or dehydrated plums are preserved for a longer time and are very sweet. In the market there are other products processed with plums, such as jams, juices and liquors. Plums can be consumed fresh as dessert or they can also be used to make stuffed pies, jam, jelly, juice, liquors, etc. Some species dry up without fermentation, like prunes, of which we can find some types in the market which are less dehydrated, with a very pleasant flavour. Prunes are preserved longer than fresh plums. There are different varieties of plum. They can be round or elongated, with different flavours and colours, yellow, green, red or purple and they vary in size and texture. Their water content also varies, as well as the different uses of each variety. The harvest takes place from mid July until October, although there maybe an earlier harvest for some precocious varieties and in certain places. Fun fact: In the Balkans, plum is converted into an alcoholic drink named slivovitz. 100 g raw plums contain: - 46 calories - 0 g of protein - 0 g of fat - 0 mg of cholesterol - 0 mg of sodium - 11 g of carbs: 9 g of sugar - 158 mg of potassium Did you know? If you want to burn 46 calories just cycle for 7 minutes. Benefits Heart health It helps maintain the normal blood pressure and reduce strain on the cardiovascular system. It can lower the risk of heart diseases and might have a positive effect in fighting with cardiovascular disease. Vitamins, minerals A great source of vitamins and minerals.
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It contains vitamin A, vitamin K, vitamin C, potassium, fiber and iron. Bone health Consuming plums improves bone health. Plums contain boron, which is important for preservation of bone density and maintaining bone health. The fruit is also rich in flavonoids.
- 2 to 4 tablespoons water
dough (on parchment) to a baking sheet.
Plum filling:
Step 4
- 1 tablespoon all-purpose flour
Pulse almonds, 3 tablespoons sugar, and the flour in a food processor until ground to a coarse meal. Sprinkle almond mixture over dough. With a spatula, transfer plum slices to dough, spacing close together and leaving a 2-inch border; press lightly to fan out. Fold edge of dough over fruit. Refrigerate 30 minutes.
- 2 tablespoon whole raw almond - 1/4 cup sugar - 3-4 plums
Skin health
- 1 tablespoon heavy cream
Plum consists of a huge amount of vitamin C, along with other antioxidants, which help to maintain healthy, youthful skin. Regular consumption of plums helps in reducing dark spots and wrinkles. Plum extracts are used in various skin care products.
Directions:
#recipe Plum tart Prep: 80 min Cooking: 40 min Total: 120 min Ingredients: - 1 1/4 cups all-purpose flour - 1/2 teaspoon sugar - 1/2 teaspoon salt - 1/2 cup cold unsalted butter
Step 1 Pulse flour, salt, and sugar in a food processor. Add butter and pulse until mixture resembles coarse meal, with some larger pieces remaining. Drizzle 2 tablespoons of water over the mixture. Pulse until mixture just begins to hold together. If the dough is too dry, add 2 tablespoons more water, 1 tablespoon at a time, and pulse. Step 2 Gather dough into a ball, wrap loosely in plastic wrap, and press each into a disk using a rolling pin. Refrigerate until firm, well wrapped in plastic, 1 hour or up to 1 day. Step 3 Preheat the oven to 350 degrees F. On a lightly floured piece of parchment paper, roll out dough into an approximate 8-inch oval, 1/4 inch thick. Transfer
Step 5 Brush dough with cream; sprinkle galette evenly with remaining 1 tablespoon of sugar. Bake until the crust is deep golden, and plums are juicy and bubbling, about 40 minutes. Transfer to a wire rack, and let cool completely.
#plus Include pumpkins and plums to your diet and you will see the good benefits. Be healthy, be happy. Source: https://web.extension.illinois.edu/ pumpkins/default.cfm https://www.frutas-hortalizas.com/ Fruits/About-Plum.html https://www.dessertfortwo.com/plumtart/
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HOW TO GET THE
WINTER MILES TO EQUAL
SUMMER SMILES
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When I first wrote this article, I was focussing on the typical quote used gleefully by stronger riders as they dropped you: “winter miles equals summer smiles”. However, because many European countries are heading back into another lockdown, what does this mean and will it still hold as we look forwards to 2021? The concept of ‘winter miles’ looks specifically at two factors; firstly, that athletes training through the winter, will be able to be stronger in the summer and secondly that this is a volume orientated approach: ride further in the winter, be faster in the summer. Of these two points, the first is undoubtedly valid. If someone starts from zero in March, as the weather improves, they are likely to be behind the curve compared to the rider who starts in December. Taking this at face value can lead to the conclusion that the person who trains the most wins. To a certain level, there is truth in that. Many studies indicate that sufficient training load is required to generate improved performance. The keyword in that statement is “sufficient”. Sufficient load is not the same as the highest load. Which, addresses the second point: this is not a volume-orientated race. Often athletes may accidentally peak too soon in spring after an excellent block of training in winter.
Let’s now review how we can tread the fine line of winter miles and how we can manage this in COVID times. The impact of sport on the immune system is well documented. Doing sport is good for our health, but putting our body at a compromised or over-reached state has a negative impact on our immune system. Being active and doing sport does have several benefits and boosts our immune system. Nonetheless, getting COVID as a sports-person is not something we should be blasé about. Long-COVID looks to upset athletes for many months or even years after first contracting it. And there is evidence suggesting that people can contract the virus twice. Therefore, with that in mind, this year, whatever your winter miles resemble, it must do so looking to protect your immune system, and you should take a slightly more cautious approach than you otherwise would. The winter months are the time when many endurance athletes are vitamin D deficient and more suspectable to picking up colds and other upper respiratory tract infections. Ensure your training doesn’t leave you drained and you are correctly recovering and refuelling to avoid these pitfalls. This will mean you should ramp your training up a little more gently, so there is positively a strong argument to start your training earlier for next season!
Philip Hatzis Founder and Head Coach of Tri Training Harder. https://tritrainingharder.com/coach/ philip-hatzis Social Media: Twitter: @Philip_Hatzis Instagram: @philiphatzis1
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Weight management Classically, the off-season is the time to look at any body composition changes you may want to make. Again, doing so is going to add additional stress which is likely to increase your susceptibility to infections, but done sensibly, and safely, now is the time to do it. We will discuss specifics later on this point. However, if you are looking at changing body composition, we would usually advise doing it with a very low-intensity training regime and ordinarily under the watchful eyes of a nutritionist. This is because it means you are more likely to make the performance gains you are after in the shortest duration of time, which gives you more chance to focus on training and not body composition change.
The Traditional “Base” Training Approach Base training takes its namesake from the concept of building a pyramid with a tall peak. To make the pyramid higher, the base needs to be wider. This usually means more miles and follows a low-intensity, volume-orientated approach. Some coaches use a simple but effective 100-hour rule. When the athlete has completed 100 hours (The amount can be any targeted amount) of low-intensity riding, then they are ready to start more intensive training. Though this is a great starting point, we can be a little more nuanced than that. When working with athletes, we focus on three factors: 1. Building aerobic endurance and improving cardiovascular efficiency 2. Keeping it fun and all the cylinders firing 3. Improving biomechanics This means that endurance training is more specific to the race distance. If you are looking at racing over multiple hours or days, then you will need to do more miles. If you are racing shorter durations, then perhaps shorter rides will suffice. Again, an old trick is to be able to ride the distance or the duration aerobically. If you can do that, then you are in a position to race it. Clearly, for very long events, which are all aerobic, this doesn’t quite work! Nevertheless, the concept of building fitness is a good one. The more aerobically
efficient you are, the faster racing will be. The central concept of this style of training is now referred to as extensive training. Every athlete has a power duration curve which describes how long they can sustain a power (you can alternatively use speed or heart rate, but power is the significant input metric to train). Base training looks to hold a given power for longer. Say you could sustain 180W for two hours aerobically, base training looks to extend that out to 2:30, or further. Another way of looking at your base training is how efficient your body becomes at training. If you could sustain 180W for 2 hours at a heart rate of 155BPM, with good base training, we should see the HR reduce at the same power and same duration. Your body becomes more efficient, and you can sustain the same power for less effort. This is known as measuring decoupling or an efficiency factor. These two markers are excellent ways of checking to see how base training is going. The problem with base training is that it lends itself to slow and tedious styles of riding. Aside from the fact that there is evidence that firing all the cylinders of your energy systems is most effective at keeping all the power durations “live”, most of the approach is slow and steady. Therefore, now, coaches are prescribing more varied training intensities but lean the focus on building the aerobic endurance. Both to keep the training enjoyable, as well as ensuring that anaerobic or top-end power is not lost. Whichever end of the intensity you decide to work on, make sure that the slow is slow enough to work aerobically, and the fast is fast enough to be effective, don’t spend time in the grey area between the two. The only time that this guidance is less practical is when you work with beginner athletes. Then, the best direction is usually a volume orientated approach. They will learn so much by riding more (almost at any intensity) that it doesn’t matter what intensity level they pitch it at. After all, if you had a friend who went to the gym once a week, if they wanted to improve again, the obvious next step would be to add a second session! For newer riders, this is a good approach.
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Furthermore, we look at improving the rider’s biomechanics. Traditionally, we would look at getting a rider to the gym and building strength and power. However, with lockdowns across Europe, this is harder to achieve, but the concept is still important. The more efficient a rider is biomechanically, the stronger they can be in their core and the more power they can deliver to the pedals. Riders are fortunate because their bike position generally sets their mechanics (now is a great time to get a bike fit if you can). However, flexibility and core control are two essential parts of bike position. You should be working on these areas permanently. Finally, taking some time to work on leg strength will help you increase their power across all durations. If you aren’t sure of what to do or lack confidence, then speak to a strength and conditioning coach. A significant worry athletes often have is that by going to the gym, they will gain weight. Technically this is correct, but the weight is muscle and will move you forwards thereby improving your power to weight. Just because gyms are closed, doesn’t mean you can’t use bands, yoga, pilates, balancebased exercises to improve your movement. If you can get to a gym, then heavy weights, plyometrics will help improve your power as well as muscle function. Finally, to make the rides more than just intensity focussed, we can play around with cadences and gearing to over gear or under gear sessions. This can help generate cycling specific strength and improved pedal mechanics, which then translates into more power and greater efficiency. You may focus on increasing the range of cadence you can sustain through intervals which will ultimately lead to improved performances on the bike. Earlier, we discussed how this time of year was optimal to improve or change body composition (note that weight may remain the same or even increase as muscle is gained and fat reduced). If this is an area you are focussing on, then working within a more stringent training intensity helps with calorie predictions and aids a body composition change. That, with some strength work, can mean some safe but quick changes to body composition.
Inside or Outside? Finally, we reach the big debate: inside or outside training. As a coach, my view is: whatever gets the athlete riding first and then worry about the actual benefits second. I think both work effectively. I’d rather see a rider ride consistently hitting training hours than be all over the place due to the weather or dislike of indoor training. Both riding indoors or riding outdoors have their restrictions. Outdoor riding has its perils in the winter weather of low visibility, poor road traction, and risks of the environment (ice) can mean there is a danger of silly crashes that waste all the off season benefits. At the same time, though, you can continue to improve your bike skills and handling, which is a necessary part of training and often is the difference of staying with a pack or being dropped. The vital part of riding outdoors is to ensure you have the clothing and the equipment to make it fun. Riding outdoors, even in sleet, can be thoroughly enjoyable if you aren’t freezing cold and wet through. Invest in kit, and you will find the quiet roads a dream. Contrariwise, riding indoors is undoubtedly warmer and allows the opportunity of precise training specifications when using indoor software and the execution of exact sessions. Social communities and races may be a distraction, and you never really get to improve your bike skills which may result in a big engine with limited control. There is also a danger of spending the whole time “racing” rather than training, which will not help you peak in the summer. As with all aspects of life, it doesn’t need to be polarising. You can use both and be very effective, which brings us back to point number 2. This has to be fun and not a chore. If it is enjoyable and you stay safe, then even in 2021 with all the COVID restrictions we have battled through, you will find yourself telling others that winter miles can lead to both summer and winter smiles!
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