August 2017

Cycling

August 2017| 1

ESTABLISHED 1979

WORLD

E-CYCLING SPECIAL UNDERSTANDING TRACK CYCLING CYCLING FOR RANGERS

AUGUST 2017- £5.50

05 9 770143 023990

2 | Cycling World

CUBE LITENING SERIES

August 2017| 3

WINNING WITH TECHNOLOGY

LITENING C:68 SL

CUBEBIKESUK

GROUPSET SHIMANO DURA ACE DI2

WHEELSET FULCRUM RACING 44 AERO

SIZE 50, 52, 54, 56, 58, 60, 62

WEIGHT 15.65 lbs

CUBEBIKESUK

CUBEBIKESUK

The fantastic new Kudos K16 & Secret Electric Bikes.

4 | Cycling World

Ideal transport to get you down to the local village, get back up the hill and not lose your favourite pitch. The K16 is light (only 15kgs), folds in less than ten seconds, easily stowed on a rear rack or in a garage, has a long range (30-50 miles) and will easily carry a 90kg rider up the steepest of hills. A perfect partner to any motorhome.

Fold Me.

The Kudos K16 (16” wheels)

Ride Me.

Love Me.

Stow Me.

£695 inc.VAT

The Secret model has 20” wheels, six-speed Revoshift gears, mudguards and lights.

It’s the choice if you want to explore that little further.

BLACK

BLACK

LIME GREEN

PINK

WHITE

The Kudos Secret (20” wheels)

£795 inc.VAT

WHITE

LIME GREEN

Kudos Kudos Headquarters Unit 4, St. Augustine’s Business Park, Estuary Way, Swalecliffe, Kent CT5 2QJ Tel. 01227 792792 www.kudoscycles.com

CYCLES

. o m a l A & h t l a e t S s o Kud ture of sport E-Biking.

August 2017| 5

The fu

The development of E-Bikes is evolving such that the appearance and ride is getting ever closer to non assisted road and sport bikes. The Stealth and Alamo bikes are ideal for the rider who needs some assistance up hills but wishes to retain a fast sport cycling experience.

Stealth

Alamo Alamo

SPECIFICATIONS • 700C x 28 tyres • 6061-T6 aluminium frame • Shimano Acera 8-speed derailleur, 46 tooth chain ring • Speed (rotational) power sensor • Black Shimano ‘V’ rim brakes, Tektro cut-outs • Brushless Bafang 36v x 250 watt rear hub motor • Samsung in-frame lithium 36v x 11.6Ah battery, lockable • Charger with UK plug • LCD display with 6 assistance levels, speedo and odometer

£995 inc. VAT With an 11.6 concealed b Ah semilow rolling reattery, tyres and th sistance anticipation e rider will in that the power on th put some E-Bike shoue flat, this fifty mile ‘pluld have a Includes mu s’ range. kickstand, L dguards, display withCD assistance le six off throttle vels, set legal reflectand all Lightweigh ors. t at only 19.2kg.

• 6kmh set off throttle • Wheel, front and rear reflectors • Range 30 - 50 miles, dependent upon rider input and terrain • Weight 19.2kgs • Colour scheme - Alamo: Khaki colour with khaki tyres, contrasting colour keyed graphics • Colour scheme - Stealth: Grey colour with khaki tyres, contrasting colour keyed graphics

Kudos Kudos Headquarters Unit 4, St. Augustine’s Business Park, Estuary Way, Swalecliffe, Kent CT5 2QJ Tel. 01227 792792 www.kudoscycles.com

CYCLES

6 | Cycling World

CYCLE TOURING FROM A NEW PERSPECTIVE The Atlas Mountains, Atlantic Coast, Sahara Desert …

Morocco is the ideal place to have an amazing cycling adventure this spring. Hire a bike or bring your own to enjoy the great weather and fantastic landscape of this exotic country on Europe’s doorstep.

visitmorocco.com

muchmorocco

August 2017| 7

ED's LETTER August 2017

August 2017: Cars vs Bikes

I

spend a lot of time in the lovely town of Sandwich, Kent. Being a good eight miles away from my home town, with a convenient off-road cycle path almost the whole way, it is a fantastic destination for bike-riding days with the kids. There is a lovely shady nature reserve along the way, as well as a small café with an amazing view, handily situated about half way along the route. It is not the longest ride, and is downhill most of the way, but to do the journey there and then back again, with some rather steep slopes on the way home, is more than enough for my boys!

The town itself is full of cycling enthusiasts, with Locks of Sandwich bike shop providing the residents with everything they could possibly need and also organising regular group events. There is also a Strava segment that takes you through the historic town, and so groups of cyclists are a common sight.

Unfortunately, the town is very much split between those who cycle, and those who do not! Sandwich is a very old town, with a total number of 443 listed buildings! As the layout of the town has changed very little since Roman times, the roads are narrow

and the pathways are even narrower! Driving through the area, therefore, can be stressful at times, as you try to navigate extremely tight corners and drive halfway down a very thin road, only to have to reverse back up it in order to let another car through. It is not uncommon for the whole town to come to a standstill because a lorry has tried to squeeze into a ridiculously cramped side road and become stuck between two houses on either side of the road.

So, for many, cycling is the obvious answer; no more being held up in traffic because the train gates have got stuck down (again!) and nipping in and out of the beautiful, but tiny back roads is easy. For those that don’t cycle, however, cyclists are just another irritation in the minefield that is driving through the area.

Where do I stand? Well, as someone who has attempted both modes of transport in Sandwich, I have to say, that if EVERYONE were to make a trip to their local bike shop and use their new wheels to get around the area, traffic problems would be nonexistent, plus we would all be healthier, happier and less stressed. Maybe one day…

CONTENTS

8 | Cycling World

AUGUST 2017 E-CYCLIST SPECIAL 22

Brexit and the E-Bike

26

The Future of the E-Bike

30

Studies into E-Bike Usage

34

Ten Reasons to Buy an EBike

REGULARS 14

Editor’s Pick

16

Tech Latest

39

Training and Nutrition

40

Healthy Cycling: Preventing Back Injury

50

Bike Maintenance

52

Cycling for Rangers

EVENTS 10

South East Coast Off-Road Bike Ride

FEATURES 44

The Best Type of Support for Cycling

65

An Introduction to Track Cycling

70

Understanding Track Competitions

130

Cycling Academy

44

UK CYCLING 74

Suffolk

82

Coventry

86

Herefordshire

90

Worcestershire

94

Kirkby Stephen

98

Norfolk

104

Islay

110

Carmarthenshire

CYCLING ABROAD 122

Spain

80

August 2017| 9

PUBLISHED BY Cycling World Limited Myrtle Oast

10

Kemsdale Road, Fostall

22

Faversham, Kent

PRODUCTION Editor Suzanna Hayes-Goldfinch editorial@cyclingworldmagazine.com Graphic Designer Stephen Twohill design@cplmedia.net

ME13 9JL Tel: 01227 750153 Publisher Colin Woolley colin@cyclingworldmag.co.uk

ADVERTISING Sales Manager Simon White

DISTRIBUTED BY COMAG Tavistock Road, West Drayton Middlesex UB7 7QE

simon@cyclingworldmagazine.com Sales Executive Alice Allwright alice@cplmedia.net Sales Executive Vinny Deadman vinny@cplmedia.eu Sales Executive Ryan Graves ryan@cplmedia.net

CONTRIBUTORS

64

Kate Sparks, Dan Ellmore, Martin Bailey, Keith Jepson, Nick Rushton, Aslak Fyhri, Hanne Beate Sundfør, Eddie Kehoe, James Crossley, Norma Barry, Liam Hughes, Jamie Lloyd, Catherine Thompson, Will Johnson, Charlie Rose, Theo Bromfield, Will Addison, Lana Redgewell, James Pope, Helen Cutting, Peter Richardson, Liz Pullin, Lucy Galvin, Brian Palmer, Huw Parsons,

Cycling World

Sales Executive Tom Thorman tom@cplmedia.net

FRONT COVER DETAILS:

Design Pics Inc/REX/Shutterstock

@CyclingWorlduk

@CyclingWorld_uk

www.cyclingworldmag.co.uk

102

Although every effort is made to ensure the content of features in Cycling World is accurate and correct, the publisher cannot accept responsibility for the veracity of claims made by contributors, manufacturers or advertisers.

No guarantees can be made upon the safe return of any unsolicited copy of photographic images. Thepublisher reserves the right to alter or amend any submitted material that is printed in Cycling World. All material in Cycling World is the copyright of the publisher and any reproduction of said material would require written permission from the publisher. ©Cycling World Limited 2015 ISSN: 0143-0238

10 | Cycling World

South East Coast Off-Road Bike Ride Sunday 13th August 2017

S

tunning coastal scenes, beautiful forest trails and epic hills to climb – the British Heart Foundation’s (BHF) brand new off-road bike ride is the perfect summer event for mountain bikers of all abilities.

Starting off right by the sea, you’ll take on 35 miles of beautiful off-road routes, with an optional ten miles of extra technical riding through Friston Forest. Visually stunning and showcasing the best of East Sussex, this ride is not to be missed.

Participants can park up at Martello Fields before making their way to the starting line on the seafront. The route then takes you along the clifftop, following the coastline, treating cyclists to the stunning sea views as well as some challenging climbs. Even local riders will be able to discover something new, as private roads will be opened up especially for the event.

This unique ride may be difficult, but it takes you through some beautiful landscapes, as cyclists tackle areas such as Beachy Head, Pevensey, Eastbourne and Peacehaven.

The finish line is back at the beginning, where participants and their friends and family are able to enjoy a range of activities, food and entertainment – an ending fit for cycling champions!

Beginners, or those that are less cycle-fit, are encouraged to stick to the 35-mile route. While there are still some difficult climbs, the trail is less technical than the 45-mile

route. However, those that are really looking to push their cycling abilities to the limit will relish the challenge that the extra ten miles bring.

There will also be a number of rest stops along the route, which will offer water, toilets and mobile cycle repair.

To sign up for the South East Coast Off-Road Bike Ride, the BHF’s brand-new MTB ride, visit bhf.org.uk/southeastcoast.

August 2017| 11

Tracy Parker, Heart Health Dietician at the British Heart Foundation

gives her top tips for new cyclists:

1 Listen to your body and find a balance between training, rest, work and play. If you’re feeling tired try cross training, pilates or a yoga session once or twice a week.

2 If you have any concerns about whether you are safe to cycle, make an appointment to discuss this with your doctor.

3 Adjust your training to match your experience level. If you push yourself too hard too soon you’ll burn out and you risk feeling deflated and wanting to give up.

4 Keep hydrated. When training for over an hour, carry fluid with you and drink while you go. Drink before you feel thirsty – little and often is best.

5 If you’re an off-road cyclist, make sure you know and follow the Countryside Code. Amongst other things it will help you to stay safe.

6 Always look out for hidden bends and potholes. Do not speed, especially down steep hills. The route could be busy and you risk hitting someone or something.

7 When taking part in an organised event, listen and follow instructions from marshals, police and event staff. If your bike breaks down get off the road quickly.

8 Stay safe when group cycling on the roads by using the five hand signals from British Cycling and wear a helmet and appropriate safety gear.

9 Learn how to mend a puncture before you set off.

12 | Cycling World

IKE RIDE B D A O -R F F O T S A SOUTH EAST CO

G N I K I B N I A MOUNTT BEAUTIFUL JUST GOrand new event

Our epic b

eastcoast bhf.org.uk/south

t 2017 Sunday 13 Augus

Proud Partner of BHF Cycling Events

Proud Sponsor of BHF Cycling Events

©British Heart Foundation, registered Charity in England & Wales (225971)and in Scotland (SC039426)

August 2017| 13 Milton Keynes Bike Ride

London to Paris Bike Ride

A brand new event featuring on and off-road routes. The event has been designed to allow us to be a part of the 50th birthday celebrations for the town of Milton Keynes – the target audience is the local people. There s a lot of buy in and opportunities with the local council.

Our version of this famous event. We are the only charity to organise this event themselves and as a result, all of the money goes directly to our research, instead of paying contributions to any tour operators. With so much competition on the market, the main reason people do this event is to raise money for and support the fight against heart disease.

Saturday 8 July

South Downs Way Off-Road Bike Ride

Saturday 2 – 4 September

Saturday 15 July

As a result we have 3 streams of target audience:

Our toughest off-road bike ride. A brutal mile challenge that tests participants to the limit.

Keen cyclists

Target audience experienced mountain bike enthusiasts (UK wide).

Swansea Bike Ride

eople with likely to have a connection to the cause and looking for a way to support raise money for us Office workers looking for a challenge they can take on together.

Sunday 16 July

Our agship fundraising event in Wales. Catering to cyclists of all ages and abilities, there are 3 routes on offer all of which promise a truly en oyable day out in support of the fight against heart disease.

Target audience South Wales

eople who live in and around

South East Coast Off-Road Bike Ride Sunday 13 August

Our brand new off-road bike ride. Starting and finishing in Seaford, it s a perfect introduction to mountain bike events, but with an optional technical section that means there’s plenty to entertain the experienced off-road rider. At miles it s one of our shortest off-road events, but the coastal views mean it is without doubt the most beautiful.

Target audience less experienced off-road cyclists mountain bike beginners and mountain bike enthusiasts who live in the local area and are looking for an enjoyable day out.

London to Brighton Off-Road Bike Ride

Saturday 23 September

Europe’s biggest charity mountain bike event.

It’s also the event’s 10th birthday and we’re busy planning all kinds of fun things around it.

Target audience mountain bike enthusiasts, but with it being such a big event it does appeal to a wider audience of people looking to try something new.

Manchester to Blackpool Night Ride Saturday 6-7 October

A unique opportunity to cycle through the night and finish under the world-famous Blackpool illuminations, which are left on especially for the occasion.

Target audience

cyclists form the north.

Editor’s Pick

14 | Cycling World

Looking cool, feeling cool Staying fresh and hydrated on the bike is a real issue in the summer. Luckily we’ve rounded up some essential products to help you stay chilled in the heat.

Syncros Matchbox Tailor Cage HV1.5 £54.99 Keeping your water bottle within reaching distance at all times is a necessity, and bottle holders are easy enough to find in your local bike shop. The Syncros Matchbox Tailor Cage might seem a little expensive for something that is just to hold your drink, but it comes with some hidden surprises. Underneath the cage part of the product is a clip-on cassette that slides out to reveal some multi-tools, something that every cyclist should carry but invariably gets forgotten until it is too late. It also contains a small pump which should provide enough air to get you home when you notice a slow puncture in your tyre.

www.wheelies.co.uk

TST Ultra Cooling Vest £265.36 Adding another layer of clothing to your outfit might not seem like a sensible way to keep cool on the bike, but the TST ltra Cooling Vest is an innovative product that will reduce your body temperature and help to keep you moving – ideal if you are trying to improve your cycling performance. The lightweight vest contains a number of ‘elements’ which absorb body heat so that the cooling effect can be felt from the very moment you put the vest on.

www.demon-tweeks.co.uk

Giro Synthe Helmet £134.97 Researchers have proven that a cool head helps to keep muscle fatigue at bay, ensuring you can go further and faster for longer. That s why the iro Synthe elmet is a must-have purchase, especially if you are intending on entering any sportives this season. The helmet contains a total of vents, while being situated slightly off the head for optimum air ow. Comfortable, stable and available in lots of different colours, this helmet has been made with cooling in mind.

www.ribblecycles.co.uk

August 2017| 15

Nathan Free Wheeler Fire and Ice Bottle £6.00 icking the right water bottle can mean the difference between drinking luke warm water that has been heated by the sun or ice cold water that has retained its cool temperature. When you’re feeling hot and sweaty, only ice cold water will do. The Nathan ree Wheeler ire and ce Bottle helps to maintain the temperature of the drink for up to percent longer than other bottles thanks to its doublewalled construction and re ective outer layer. t is even dishwasher safe, since you will be too tired to wash-up after your day of cycling!

www.wiggle.co.uk

Oakley Tinfoil Carbon Sunglasses – Polarized Lens £255 Sunglasses are a cycling must-have anyway, since they help to protect the eyes from any spray or weather that might come at them. But they also play a part in keeping you cool, since they re ect the sun s rays off of your face.

These Oakley Tinfoil Carbon Sunglasses have polarized lenses that do just this while also ensuring you look good on your bike.

Spruzza Mist This product is not actually currently available in the UK, but surely it won’t be long. Spruzza Mist is a small device that attaches to your handlebars and allows you to spray a fine mist of cool water at the touch of the button. It provides instant relief from the heat, spraying just enough water to cover your face, head and neck.

It’s a simple idea, and one that is bound to work. Keep an eye out in your local bike shop for something similar.

www.spruzzamist.com

Tech Latest

16 | Cycling World

Cycling World’s Technology Editor and Gadget Guru Martin Bailey features the latest cycling technology

1

Puncture Finder

1

Price: £9.99

Available from: puncturefinder.co.uk Traditionally, the best way to locate a puncture is a bowl of soapy water and patience, but when a puncture strikes on a trip, it can be a problem. The puncture finder is a simple invention which uses polystyrene balls encased in a clear container with a lattice base. Hold the unit against your inflated inner tube and move it around until the balls start to move with the airflow. A small but useful inclusion in your saddle bag.

2

Hiplok FX Price: £19.99 Available from: Hiplok.com

For those times when you are travelling light but may still need to secure your bike for a short period, the Hiplok FX fits the bill. It’s a pocket-sized retractable combination lock, similar to a roll-up tape measure. The 1m braided steel cable is pulled out of the main body, around your bike and then locks back into the side of the unit. An integral clip allows you to attach it to a belt or bag and it even includes a reflector to make you that little bit more visible. It’s not designed as a long-term secure lock, but great if you’re nipping into a shop for two minutes and want to secure your ride.

2

Martin Bailey is the author of The Useful Book of Gadgets, Gizmos & Apps, available to buy on Amazon

August 2017| 17

www.theusefulbookofgadgets.com

3

3

Polar M460 GPS Bike Computer Price: £199.50

Available from: polar.co.uk Finnish fitness company Polar have released an update to the popular M450. The M460 includes a GPS and barometer, smart notifications for calls/texts, advanced power metrics for TrainingPeaks, as well as integration to Strava Segments. Connect it to the Polar H10 heart rate monitor to get live data which also syncs to the Polar Flow app, website and Apple Health. Connecting/ disconnecting it to your bike is easy, simply rotate it 90 degrees within its connecting bracket, and it also comes with an LED front light built in. It’s more evolution than revolution, so existing users will only want to upgrade if one of the new features is a necessity, but for new users it’s one of the best bike computers you can buy.

CROWDFUNDING CORNER Wink Bar Price: $179

Available from: Indiegogo.com

The Wink bar is a replacement smart handlebar which combines 225 lumen headlights, turn-by-turn GPS navigation and anti-theft functionality. Sync it with your smartphone via Bluetooth and the separate rider-facing lights will flash according to the direction you need to take. Wink will let you know if your bike is moved without your knowledge, sound a 91-decibel alarm and allow you to track its location via GPS. The in-built battery is good for around three weeks. It’s available in flat and urban styles and in two colours.

18 | Cycling World

Exclusive • Creative • Fun

ELECTRIC BIKES

Ride with us!

Wattitud bikes offer something different within the electric bike market Designed in Belgium by Christophe Demeyer, these electric bikes come with Shimano gear sets, Samsung batteries and 8 fun motors. We offer a 2-year warranty* and an excellent level of aftersales support from our UK team.

Wattitud bikes offer something different within the electric bike market. They combine unique styling, eye-catching designs and a fun riding experience. The Wattitud bikes come in a range of styles including city shoppers, mountain bikes, folding bikes and the highly distinctive retro-styled ‘cruiser’ models. Our comprehensive range has been hand-crafted to the highest quality to ensure you have the ride of your life!

As the UK’s sole importer, you will only find Wattitud bikes at selected retail outlets, ensuring you receive the best service when purchasing your bicycle. Purchasing an e-bike is a major investment, so we want you to feel happy and satisfied with your choice.

CUSTOMISED ELECTRIC BIKES FOR INDIVIDUALS

www.wattitud.co.uk

Contact Louise Bushell on 07702 610006 • Email orders to sales@wattitud.co.uk *2 year warranty excludes the battery which comes with 12 months. Wattitud UK is a trading name of Now Motor Retailing. All Prices include VAT. Whilst every effort is made to ensure the offer details are accurate and up to date. We reserves the right to change offers at any time. Prices correct at time of going to print.

August 2017| 19

E-Cyclist Special

No matter what your opinion on these electrically powered bicycles, there is no getting away from them. The popularity of the e-bike continues to rise, and with it, the number of people who have been encouraged to take to two wheels for leisure purposes. Are e-bikes ‘cheating? Who cares? If they are getting people out of their cars and onto a bicycle, then they can only be a good thing. Here’s to the rise of the e-bike!

20 | Cycling World

YOUR BIKE IS WAITING TO BE TRANSFORMED ELECTRIFY WITH

MOTOR

BATTERY

CONTROL

WWW.PANDAEBIKES.COM

How to electrify your bike

August 2017| 21

Converting your bicycle into an eBike is easier (and cheaper) than you think!

The low-down on electric bike conversions, from the experts

How to convert your bike in under 60 minutes

Given that the price tag on a good quality eBike is often £2,000 or more, justifying the purchase can often be a bit difficult, especially if you already have a good quality bicycle.

That’s why many people are opting for an electric bike conversion kit. For a fraction of the price of a highend eBike you can buy the equivalent high-end electric components (motor + battery + control system) and fit them to your existing bicycle.

If you’re able to change an inner tube, then you’re capable of fitting a hub drive ebike kit.

“But isn’t it difficult to do?” I hear you ask.

Well no actually, most modern eBike kits are incredibly easy to fit. Fitting the motor takes around 20 minutes, and is no more difficult than changing an inner tube. Just

remove the old wheel, replace it with the motor wheel, and swap over the tyre and inner tube.

Fitting the battery takes about 10 minutes usually, especially if you use a “downtube” battery that fits easily to the screws normally used for a water bottle mount.

Finally, you have to fit the controller, display and other accessories. This usually takes around 30 minutes because there are a few different wires and bits and pieces, but it there is nothing difficult to do.

Of course, fitting a conversion kit is not everyone’s cup of tea, that’s why the experts at Panda eBikes have excellent video materials showing you exactly what to do for every kit they offer.

Panda also offer an affordable conversion service with one of their many local dealers who can do a professional job of fitting the kits for you, more information available on their website!

Panda eBikes are the technical experts when it comes to eBikes in the UK. Whether you’re interested in a complete eBike, a conversion kit, or a replacement controller system for an existing eBike, give them a call: 0115 888 2270

Alternatively check out their website: www.pandaebikes.com or drop an email to: sales@pandaebikes.com

22 | Cycling World

Brexit

and the E-Bike

By K B Jepsen, Max Bikes PR Ltd and Paul Stanforth, The Electric Bike Corporation

Whether you are “in” or “out”, one thing is certain, it is difficult to predict what is going to happen in the cycling market.

C

urrency fluctuations, legislation and the size and shape of the market are almost impossible to speculate. However, it’s not all doom and gloom. The e-bike market has been huge on the continent for some time and this growth continues in the UK despite voting out of the union.

In these economically uncertain times, e-bikes are offering individuals both a leisure and transport solution.

E-bikes are now more accessible, the technology is vastly improved and the cost has come down if you look at the longer pattern. Yes, pricing may rise, and has risen in the short term due to the ‘out’ vote, but what the consumer can now purchase in the UK market for their pound is incredible. (Currency has had an effect on retail prices – since the brexit vote we have seen currency fluctuate on the US dollar and the euro by as much as 20 percent.

However, as it stands at the time of writing, there has been a slight recovery, with the US dollar showing a deficit of 11 percent and the euro nine percent. This has seen retail prices increase over the last year by between 10 percent and 20 percent.)

Take this, and add the fact that e-bikes are now cool, no longer considered “cheating” and offer a hugely improved ride experience for many, and it is clear to see that the e-bike has established itself in the UK. They are green, efficient, fun, cost-effective and have improved aesthetics. All of these factors are giving both the UK cycling trade and consumers a reason to get involved.

Bikes such as the Pulse Leisure ZL2 have opened up the market to both new and existing riders by offering the e-bike experience and all its benefits at a price that is affordable. This new generation of e-bikes ride much better than their predecessors, with better reliability, geometry and styling.

E-bikes are now available in all aspects of the riding scene from MTB to touring, commuting and folding bikes (for those who have limited storage space). Growth in the e-off road market has brought a younger rider to the scene, a rider who loves the tech and the fact that you can keep riding for longer, faster. With bikes such as the

August 2017| 23 Corratec E XTB Full Suspension offering top of the range componentry, high-end frame build quality and the latest motor and battery technology, the e-bike is evolving into a must-have item.

bikes are now dominant in the UK market, bringing us in line with mainland Europe. These bikes are bikes in the true sense of the word, in so much as the rider has to pedal them and they give support to their physical effort.

If transport policy, town planning and infrastructure follow the example set in cities such as Copenhagen, Malmo and Ghent, then we could be entering a new golden era of cycling in the UK, with e-bikes leading the charge (no pun intended).

The Dutch and German e-bike markets are more advanced than ours, with the value of the Dutch e-bike market actually exceeding the size of the standard bike market.

We are catching up with the European cycling ethos with government initiatives to encourage active living, the creation of more segregated cycle lanes and continued Westminster support for tax-free bicycle schemes.

It’s true to say that when people’s lives are so busy and economic conditions are very tough, that the bicycle and e-bike can offer a solution; a pressure valve release in both leisure and commute time. Studies show that cycling and power-assisted cycling not only help with fitness levels, but also wellbeing, which in turn helps productivity.

This change in legislation means that there is a better quality of product available to the consumer which is giving the rider a better, more enjoyable and safer ride experience. There has been no other significant change in legislation (the UK unified European legislation in January 2015) and we don’t see any reason why it should change post-Brexit.

With bicycles available such as the EBCO UCL 30, an urban commuter e-bike fitted with puncture-resistant tyres, mudguards, luggage rack and lights, it is clear there are bikes on the market that are ready to go for the modern city life, and at price points that are on or near the Cycle To Work Scheme package.

So, what will “hard” or “soft” Brexit mean for the e-bike and how will it steer its way through the negotiation process – silently and quickly like dodging white vans in the inner city?

Recent EU legislation has only improved the UK e-biking scene in our opinion, making it harder to import “twist and go” handlebar accelerated bikes and scooters. This new law has meant that true pedal assist or power assist

24 | Cycling World

ride an

!

The electric bike that doesn’t look like an electric bike. With its stylish good looks and unique battery in frame design. The Emu is not only good to look at, but great to ride with natural balance, ease of use and fingertip control you just don’t find on other bikes. From £1199.

A range of bikes in eye-catching colours featuring: • Advanced Technology and quality components • 2 Wheel Power for great balance • Long Range – up to 65 miles on a single charge • Shimano Nexus 7 Hub gear for ease and reliability • Full specification including rear pannier, integrated lights, USB charging point, puncture-resistant tyres, chain guard, kick-stand all included as standard • 2 Year warranty – Nationwide Service Back Up

www.emubikes.com • 0800 035 5450

Emu Bikes are available online and from leading e-bike retailers

Why an

Electric Bike?

August 2017| 25

All electric bikes are not equal, and there are a few things that make the Emu Electric Bike stand out…

A retro frame and design features complement smooth welding, making Emu as smart to look at as it is fun to ride. Emu is a British brand and one of the highest quality electric bikes available.

Shimano brakes and hub gears, utilising Samsung Panasonic battery cells, integrated lights, an integrated bell, pannier, stand and a comfortable saddle. We pride ourselves on our attention to detail

an in-built SB port so you can charge your Smartphone whilst on the move.

The electric motor powers the front wheel pulling you forward, while you power the the rear wheel. This gives you a natural balance, not found in designs using central or rear hub drives that unbalance the bike.

New for Summer 2017 are the Blue and Black Step through bikes and Cross Bar in British Racing Green now featuring a new colour LCD display to give you all the information to enjoy your ride.

mu s batteries will give you a range from - miles, and with 6 power settings and 7 gears, you can choose how much of a workout you want The patented removable quick-charging battery can be unlocked and charged in your home office. mu even has

www.emubikes.com • 0800 035 5450 Emu Bikes are available online and from leading e-bike retailers

www.aldeburghbasecamp.co.uk • Email: admin@aldeburghbasecamp.co.uk • Tel: 01728 453433 BRAND NEW LUXURY GLAMPING UNITS FOR 2017

Our location perfectly positioned in the heart of the countryside, right beside the sea, Aldeburgh BASECAMP. Where our thoughtfully designed self-contained glamping accommodation is awaiting your arrival. Fully equipped with everything you need including cutlery, crockery, cooking utensils, quality bedding and fluffy towels.It is the ideal base for exploring the picturesque Suffolk coastline on your bikes.

Luxury Motorhome Rental Thinking of trying something different for your holiday this year?

Bike racks included making this the perfect way to explore the country on a cycling holiday

Hire * Motorhome with Amber Motorhomes 5 Inclusive of UK Insurance

2-6

Berth and various models and layouts

available

Prices from* £70 per day (minimum 4 day hire)

www.ambermotorhomes.co.uk • Email: hire@amberleisure.com • Tel: 01582 393480

26 | Cycling World

The Future of E-bikes Written by Nick Rushton, Fully Charged,

London’s Leading Electric Bike Retailer (www.fullycharged.com)

August 2017| 27 E-bikes are often referred to as the future of cycling, or even of transport, but what about the future of e-bikes?

We are currently in a situation where, as technology advances, e-bikes become cheaper. As they become cheaper, more people buy them, and as more people buy them, manufacturers are more willing to push the boundaries of what could previously be done with e-bikes.

This can be seen as a highly virtuous cycle, to use a lame pun.

around battery design. Currently, e-bike batteries are basically very similar to laptop batteries. The four main battery cell manufacturers, Sony, Samsung, Panasonic, and LG, used to make battery cells that could be linked together in a cylinder so as to provide power for IT goods such as laptops. Now, laptops and newcomers to the IT industry, such as smartphones, use flat batteries. Cell manufacturers have since concentrated on advancing flat cells, meaning that an e-bike battery was constructed in an oldschool manner. They also did not see enough of a market in e-bikes to push forward with newer and better technology for cylindrical cell batteries.

tion We are currently in a situa nces, where, as technology adva e-bikes become cheaper.

One of the main brands to encapsulate this point is Gocycle. Founded and run by the former F1 car designer, Richard Thorpe, the company has brought lightweight technologies to the world of folding e-bikes, as well as the idea of using injection-moulded magnesium alloy.

This has allowed his company to create a space-age lightweight and comfortable chassis for consumers; not only is the frame made from this material but so are the revolutionary Pitstop wheels that the bikes come with.

In order to create the chassis and wheels, they use a system called Thixomolding. The best thing about this technology is that it is an environmentally friendly way in which to manufacture bike parts. The process also helps to increase the density of the material used, making the bike’s frame as strong as it can possibly be, whilst also keeping the weight down. The lighter a folding e-bike is, the higher the prospect of people wanting to use one and having it become part of their daily life.

However, for a long time, one of the biggest barriers to people owning a highend, technologically advanced e-bike was the cost (the Gocycle G3 retails at ÂŁ3499).

The reason for this cost is down to two major elements: the scale of production and the cost of lithium ion batteries, a form of battery that the majority of electric bikes rely upon. On both fronts, things are changing.

Many of the top e-bike manufacturers have a very extensive product range, releasing upwards of 50 different forms of e-bikes a year.

This does mean that consumers have a lot of choice, however it also means that the cost of manufacturing a single bike is quite high.

Gocycle, however, with the launch of the Gocycle GS, backed by an incredibly successful Kickstarter project, is starting to change this, scaling up their manufacturing of a single type of bike to reduce the cost of production, a saving they look likely to pass on to the consumer when the Gocycle GS comes to the market in the UK. If they do, the GS is set to revolutionise the folding e-bike market.

The second biggest area of development for e-bikes is

It seems that many people with motor trade experience are bringing their ideas to the e-bike world. As well as Richard Thorpe, Tesla is pushing what can be done with a battery. The idea of an Elon Musk-backed e-bike system must get many people worked up. Unfortunately, at this minute, companies are just pushing the process of battery design, which is having a knock-on effect in the world of e-bikes.

So how does Tesla fit in? You may have noticed that Tesla sell electric cars and the world has gone slightly crazy for them, selling almost 80,000 units last year.

This has caused the battery manufacturers to sit up and take notice. The biggest boon for e-bikes was that Tesla needed a smaller, lighter battery but with a much bigger

range. To go with this, it also needed the battery to be cheap. In order for this goal to be hit, manufacturers had to go back to the drawing board.

They began to fine-tune the 18,650 cell batteries that were already in existence, taking them from 2.2Ah to 3.5Ah, allowing users to cover more distance on a single charge. This was pushed to the sidelines when BMZ

28 | Cycling World

It’s electric.

Lightweight. Portable.

The best electric bike in the world!

Test ride a Gocycle G3 today!

For more details and to find your local Gocycle Reseller, see

www.gocycle.com

16Kg

August 2017| 29

announced a new 21,700 cell battery. These batteries are touted to last longer, have a bigger capacity, and let you cover more pedal-assisted ground when fitted. This all happened because Tesla wanted to create a budget version of their electric cars, helping to push technology to the benefit of cycling.

When will you see a 21,700-cell battery on an e-bike?

They look highly likely to be a part of many brand’s models for the 2018 season. The battery will be slightly bigger than the current 18,650 but the improvements will more than make up for that. The 18,650 battery is 18mm in diameter and 65mm long, while the new 21,700 will be 21mm in diameter and 70mm long. It is not a huge increase in size, but the output is. The current 18,650 batteries are managing 3.5Ah and the new 21,700 will manage 4.8Ah. The life of the battery is also hugely increased and part of this is due to the increased output.

This means that you should not need to charge your battery as often, this prolongs its life and you should see this rise from 500 recharging cycles to between 1,500 and 2,000 cycles.

greener. The team have already have created a sodium ion-powered e-bike but the timeline on the mass adoption of the technology is as yet unknown.

If we pull all this together, we can see that there is a lot coming from the world of e-bikes and to bring us back to motor manufacturers, Ford believes that the folding e-bike is the future of an integrated transport system.

Allowing people to jump between cars, trains, buses, and ferries with ease and no hassle, also means that those for whom a conventional bike is of no use can still benefit from cycling. As such, Ford are currently in an experimental phase with where they would like to take e-bike design, but with their budget, it can only be safe to expect big things from one of the top five car manufacturers in the world.

It seems that many people with motor trade experience are bringing their ideas to the e-bike world.

The other major advance is sodium ion battery technology. Lithium ion batteries require lithium in order to be made, a volatile material that is expensive to transport and work with. As a result, any application of lithium is expensive. Scientists in Sheffield have, however, started to develop sodium ion batteries. These are a direct replacement for lithium ion batteries, allowing current li-ion battery manufacturers to use existing equipment to construct batteries using next-generation materials. Sodium ion is cheaper, more abundant and

30 | Cycling World

Studies into E-Bike Usage Written by Aslak Fyhri

and Hanne Beate Sundfør,

Institute of Transport Economics

I

n several European countries, sales of electric bicycles have grown tremendously in recent years. In Norway, with theirr steep slopes, sales figures have lagged.

To gain more knowledge about why this is the case, in 2013, the Institute of Transport Economics started a research program using a combination of data collection methods (surveys and mobile apps) and study designs (cross-sectional studies and experimental designs).

Among the research questions they addressed were: •

What are the characteristics of potential customers?

•

What role can e-bikes play in overcoming people’s barriers to cycling?

•

How much increased cycling can e-bikes lead to, and to what extent can they help to reduce motorized traffic?

•

What are the effects of e-bikes on overall physical activity levels?

Nearly ten thousand people were interviewed about their perceptions of cycling in general, and e-bikes in particular. From this, we learned that the e-bike primarily seemed to attract those who cycle the least. Those who do not cycle at all were a little less interested than those who were infrequent cyclists (see Figure 1). This can be taken as an indication that e-bikes are unlikely to lead to a large reduction in normal cycling, but that they are more likely to result in shifting people away from using motorised transport.

Yes, absolutely

Yes, maybe

35% 30% 25% 20% 15%

23% 22%

24% 20%

10%

5% 0%

10%

11%

5%

0 km

7% 0.1 to 5 km

5% 5.1 to 10 km

2%

3%

2%

10.1 to 20 km 20.1 to 30 km

Over 30 km

Figure 1: interest in buying an e-bike according to weekly cycling length. Percent.

Interestingly, those who were willing to pay more for an

August 2017| 31 ordinary bike were less interested in buying an e-bike.

Contrary to this, we found that those who were willing to pay more for an ordinary bike were also willing to pay more if they were to buy an e-bike, despite being reluctant to purchase one in the first place. These slightly conflicting relationships have to be understood in light of a particular Norwegian cycling culture, which is typical for many other countries with low cycling levels as well. Compared to countries with higher cycling shares, Norway has a much larger proportion of training-oriented and highly equipped cyclists (i.e. they tend to have a high willingness to pay for sports equipment), who also tend to be men, often denoted as “lycra-cyclists” due to their outfits. For this large subgroup of the cycling population, an e-bike is counter to their motivation for cycling, since it does not provide such high intensity exercise. This interpretation is supported by the fact that improved fitness was the benefit from cycling that to the largest extent divided the participants in these surveys. People tended to either think of this as important or unimportant for their decision about travel mode, and quite rarely as of middle importance. Related to this, there were no differences according to existing travel mode to work in people’s willingness to pay for an e-bike.

To learn about the e-bikes’ effect on mode share and physical activity levels, a series of more controlled interventions were carried out. The first was a trial where 61 participants were randomly selected from our larger survey sample pool to try an e-bike for two or four weeks.

In the second intervention study, a sample of 45 people responded to a questionnaire prior to buying an e-bike and follow-up four weeks later. A further 28 people (mainly physically inactive) were recruited through a Norwegian NGO. In both studies, we relied on self-report measures to capture travel and physical activity levels.

The final intervention study was carried out as a multimethod study with two main data collection procedures: a survey and a measurement program with a mobile app. The participants were 1,000 people in Oslo who had received a subsidy to buy an e-bike. In all of these studies,

results from the intervention (having access to an e-bike) were compared with a comparison group who did not gain access to e-bikes.

In the surveys, a series of questions that captured bike use and daily travel were asked. Based on these, we could see if bicycle use had increased as a result of the experiment and what transport modes it had replaced.

Since we had a control group without an e-bike, we could also say with great certainty that the changes we found were due to the e-bike.

Percentage who used the bike, %

Distance/ week, kilometers

Cycling as a share of all travelled kilometres, %

80 70 60 50 40 68 30 52 20 10 0

24

48

40.1

33.9

30

29.8 20

20

Before

After Control group

28

20

Before

After Test group

Figure 2 Bicycle use – as percentage who used the bike, distance per week and cycling as a share of all travelled kilometres in the control group and the test group, before and after the trial.

Figure 2 shows the results from our first trial. In the test group, 30 percent of the participants had cycled on the day before the experiment at the first data collection.

This percentage increased to 52 percent during the trial (when they had access to an e-bike). We also saw that the number of kilometres covered on bicycle, as a proportion of all kilometres travelled per day, increased in the test group. In the comparison group, there were no such changes in the same period.

32 | Cycling World

BBBCYCLING.COM

BRIGHTENS YOUR DAY HAVING A FLAT TIRE PAUL HELDERMAN, Commuter and racer of elite crits

For every cyclist a flat tire out on the road is the worst nightmare. For me it definitely is. The only thing that matters when I have a flat is getting back on my bike as soon as possible. Luckily the EasyRoad minipump covers my back at all times. The extractable hose makes it possible to connect it easily to every valve system. And the unique screw-on TwistHead pumphead fits tight with Presta, Schrader and Dunlop valves. Thanks to the anodized aluminum the Easyroad really brightens my day when having a flat tire.

FOR THE FULL STORY, CHECK: BBBCYCLING.COM/ACCESSORIES/PUMPS/BMP-49

DISTRIBUTED IN THE UK BY:

EASYROAD BMP-49

August 2017| 33 Most of the participants in the test group (72 percent) had used the bike primarily for work trips. A total of 77 percent stated that the e-bike had made them cycle more often than before and 56 percent said that the bike meant that they rode longer trips than before. The extra power from the engine was mostly used to ride faster uphill. The second way it was exploited was to cycle as before, but with less energy consumption.

One thing that really changed was the participants’ willingness to pay. This increased by more than 1,500 Norwegian Kroner (NOK), from approximately NOK 2,600 to around NOK 4,150. This change was significantly greater than the change we saw in the control group.

So, letting people try an e-bike can be a simple, but effective strategy to get more people to buy them, and subsequently to get more people to use bicycles on their daily travels..

Our second study was aimed at confirming these results and in studying the effects of the e-bike on physical activity levels. Again, we found that the total cycling activity increased. For 45 people who had purchased an e-bike, the increase was from 102 minutes to 227 minutes per week. For the group of mainly physically inactive (28 people) that were recruited through the NGO (FIVH), the increase was even larger, from 24 minutes to 235 minutes per week. In the comparison group, there was no change in cycling activity.

We measured physical activity from three statements based on the International Physical Activity Questionnaire (IPAQ). To explore changes in overall physical activity, we aggregated values for total moderate physical activity (cycling for transport, walking activity and other MPA) and values for total vigorous physical activity (cycling for exercise and other VPA).

700 600 121.7 500 400

140.6 168.4

157.1

335.9

326.8

109.6

300 413.6

200 300.6

221.5

100 0

486.0

32.7

T0

T1 Customers

T0

T1 FIVH

Total MPA

T0

T1 Control

Total VPA

Figure 3: Total physical activity levels for the three groups at baseline (T0) and follow-up (T1)

The overall physical activity (expressed as minutes per week) changed for both the customers and the FIVH group. For the group of customers, only the change in moderate physical activity was significant, which was as expected since this is the level of exercise that an e-bike typically lends itself to. In the FIVH group, both changes in MPA and VPA were significant. The control group had no changes in levels of physical activity.

Our final study was also the largest. Again, the objective was to confirm our results, this time with a quite large sample size and with more objective data. Also, we wanted to learn if the kind of people who were attracted to e-bikes by a subvention program differed to those we had previously studied, and if the e-bike had a different effect on this group. Finally, we wanted to see if the positive effects the e-bike had on cycling activity lasted.

We spilt our sample of participants into different groups: those who had no e-bike; those who had applied and not yet bought an e-bike; and those who had bought an e-bike. We also divided the latter group further, according to how long people had owned the e-bike (some participants had bought an e-bike prior to the subvention program). Figure 4 shows how the total number of kilometres travelled could be distributed for different user groups. The data came from a travel app (sense.DAT) that automatically records all travel activity. Data was collected for a month. In total, 700 people used the app and some 800,000 different journeys were recorded.

100%

1%

1%

1%

90%

15%

16%

13%

0% 10%

11%

1% 11%

68%

68%

2%

3% 12%

80% 70% 60% 50%

66%

71%

69%

73%

63%

40% 30% 20% 10% 0%

4% 14% No ebike

4% 5% 5%

13%

4%

3%

3%

15%

15%

17%

4% 19%

Not bought yet Ebike <10 days Ebike <20 days Ebike <40 days Ebike <60 days Ebike +60 days Bicycle

Foot

Car/MC

Public transport

Other

Figure 4: Mode share (kilometres) for trips by different user groups. Percent.

Approximately two thirds of all journeys (measured as kilometres) covered in the period were taken by car.

For trips conducted prior to having bought an e-bike, as much as 73 percent were taken by car and five percent were taken by bicycle. The cycling share then increased according to the length of ownership, up to a maximum of 19 percent for those who had owned an e-bike for more than 60 days. The increase was mirrored in a decreased share of car use. We could not see any difference in cycling activity between those who had been motivated to buy the e-bike by the subvention and those who had payed full price.

34 | Cycling World

Ten Reasons you should consider an E-Bike Written by Eddie Kehoe,

The Electric Transport Shop, www.electricbikesales.co.uk Let me start by giving you a few interesting statistics.

I

n 2015, e-bike sales were said to have doubled. In 2016, the rate of the e-bike market in the UK was estimated to have grown by 20 percent – with a total of between 30,000 and 35,000 e-bike units being sold last year. It’s not just the UK though. In Europe, more than one million electric bikes were bought in 2016 and it’s already clear that 2017 is going to smash this figure.

I think it’s pretty obvious then, that e-bikes are becoming increasingly popular. But why is that?

comfortable commute. Some systems offer a range above 100 miles and even budget electric bikes offer 20 to 30 miles.

What does this mode of transport offer you and what are the benefits over other forms of travel?

The e-bike commute is particularly useful for those living and working in busy cities.

In this article, I’ll suggest a few reasons you should join this mega-trend and buy an electric bike in 2017. I’ve limited my list to ten, but to be honest, I love e-bikes so much I could give you even more!

Currently, most people either use public transport or drive their car when commuting – but both of these modes of transport are susceptible to delays, traffic, and general stress.

1.) ALTERNATIVE COMMUTING

Many people will often leave the house much earlier than they need to, in order to accommodate for these delays or in the hopes of avoiding them altogether. Those who travel by electric bike are rarely subject to the same kind of delays.

The average e-bike has the ability to reach assisted speeds of around 15mph.

The average speed for a commuting journey with an e-bike works out at about 12.8mph (for a young healthy male).

This means you’ll overtake all that gridlocked traffic and still arrive to work feeling fresh, thanks to the helping hand from the e-bike’s motor.

For anyone who lives within a reasonable distance of their place of work, electric bikes could provide a

Apart from being a healthier and less expensive way to travel to work and back, the e-bike could also help you eliminate these lifestyle time pressures and let you enjoy a couple more hours sleep over the course of a week.

Sound good so far?

I’m pretty sure it does, but you may want to hear a few more of the benefits before jumping in and making a purchase – so let’s continue!

August 2017| 35 2.) COST When people who are new to the idea hear the word electric bike, I know from first-hand experience, they will generally jump to the conclusion that they are too costly for them without actually knowing the reality – that e-bikes can be an incredibly cheap method of transport.

many other health benefits that this mode of transport could provide.

Firstly, yes, they do generally cost over £1,000 and can even be up to £4,000-£5,000 for the sporty brand name models, but the average cost is much cheaper than a car.

At the lower end of the price bracket, e-bikes are often a similar price to a decent push bike.

The initial outlay money spent here will be covered pretty quickly when factoring in the running costs. It costs on average just six pence to recharge the standard electric bike.

Although both the car and public transport are more common modes of travel, we all know how taxing these things can be on the bank account. With the likes of MOT, petrol, taxes, insurance, Oyster cards, parking charges, and bus passes all costing huge amounts, all of these money worries could be forgotten in the long term with the acquisition of an e-bike.

3.) CONVENIENCE We’ve already mentioned the benefits of this when commuting, but this isn’t applicable to the nine-to-five crowd alone. Tube and bus strikes happen all year round, during the week or at the weekends, as is the case with roadworks and traffic jams.

With an e-bike there’s no wasting your weekend waiting in queues for a bus, sitting in traffic or trying to cram on to an overcrowded metro – you just set off on your own schedule.

Although it’s not as intense as the push bike, the electric bike still provides a good level of exercise depending on the power assist settings that you use, and can dial up and down.

Exercise equals improved health and the e-bike is a great opportunity to make a significant lifestyle change. For those who really feel uncomfortable about the idea of jumping into intense daily exercise, the e-bikes are also significantly less intimidating than the standard pushbike, with the motor naturally removing some of the pressures and giving you a hand up steep inclines.

Although being around in modern form for almost 30 years in Japan, electric bikes are relatively new to the UK with the first specialist retailer opening here in 2005.

Many people that think cycling isn’t for them can easily be reintroduced to the fun and benefits if they give an electric bike a try. We all know someone that could cycle more.

5.) ENVIRONMENT

With the option of cutting corners and sailing through city centres on the weekend, the e-bike is arguably the most efficient way of getting from point A to point B as you are naturally much less at the mercy of the irritations of the road.

Not only will getting yourself an e-bike be beneficial to your health, but also to the health of the planet.

We all know the effects that both fuel consumption and emissions are having on our home in the likes of sustainability and global warming.

Other notable conveniences I should mention include the ability to re-charge the bike’s battery at home without trips to the petrol station and the ability to park up quickly and easily – another big plus point in a busy city and a time-saver when getting into work every day.

Switching to an electric bike will no doubt help to reduce your individual carbon footprint so you can be a hero just by having fun.

4.) HEALTH

I have mentioned a lot about the advantages e-bikes have over fuel-based travel, but they do also have advantages over the standard push bike.

Not only could the e-bike be the answer to a reduction in stress levels and a better sleeping routine, but there are

6.) UTILITY

Think about cycling uphill for example, or with kids or the weekly shop on the back. Electric bikes give you superhuman-like abilities and allow you to do more without wishing you hadn’t, making it a fantastic car-alternative in many situations.

We’ve even got customers that run their businesses from electric bikes offering everything from gardening services to ice creams. The possibilities are endless!

36 | Cycling World

A match made in Puncture Free heaven

300

What Colour are You?

Join the revolution in cycling and make punctures a thing of the past Choose your colour now >

tannus.co.uk

Now available accross Europe - ask your local dealer about Tannus

Airless Tyre

August 2017| 37 7.) FREEDOM The motorised features of e-bikes are not only beneficial in their utility but also in more leisurely ways. Who doesn’t like a bit of fresh air and exploration in their free time? The electric bike will allow you to push the boundaries of this more than either walking or a pushbike ever could.

The assistance from e-bikes (or e-trikes) can help people feel much younger and prove to be the best transport solution for members of a community with age or healthrelated physical limitations. Modern, healthy, costeffective transport that everyone can use is essential for mobility and equality.

You don’t have to worry about getting tired, just switch on the drive and the bike will do the work for you.

Additionally, for those who still like the challenge of a country bike ride, e-bikes have the option of cutting the motors off completely, so you’ll still have the option of a traditional weekly bike ride if that’s your style. For off-roading with friends, the power doesn’t stop you cycling, on the contrary, you will probably apply greater enthusiasm to go further, faster, higher and harder than you’ve ever gone before.

9.) SPORT Although many might look to e-bikes as a new source of fun, others who have more competitive tendencies might dismiss electric bikes with the assumption that they are not sporty. However, this is not the case. Electric Mountain Bikes (EMTB) are the latest and fastest growing sub-category of electric bikes, and for those who want to push the limits of what a bike can do, this one will certainly be for you. Forget having to get off and walk your bike in tricky terrain, the ETMB will open the door to a whole new world of off-road biking. Discover the uphill flow with a Bosch performance CX system or the incredible Yamaha PWx system and find your new limits.

10.) LOVE Those who have already invested in an electric bike, for whatever reason, have fallen in love with them. E-bikes don’t have a single target market, but certainly cater to many people’s different needs. Upon giving feedback, our customers tell us that the electric bike is the best product they’ve ever bought and haven’t looked back since! I’m pretty sure if you give an e-bike a go you will love it too.

8.) FUN

We’ve got something we call ‘the electric smile’ – it’s actually a thing!

So, there you have it. There are so many reasons why electric bikes are transforming transport in Europe and around the world and why you, or someone you know, could benefit from buying one this year.

There’s a reason so many people are cycling and/ or motorbike fanatics, purely because it’s a source of enjoyment. For those into either of these, or others who are looking for a fun new hobby, I would wholeheartedly recommend the e-bike. It could be just the ticket, especially when looking at all the benefits already mentioned. A sustainable way of satisfying the biking urges, with significantly fewer limits on your freedoms.

What could be better?

I’ll be watching for all those ‘electric smiles’ putting in the miles.

38 | Cycling World

Selby Three Swans Sportive

Registered Charity 516898

Sunday 3rd September 2017

The Selby Three Swans Sportive, now in its fifth year, is back to help people in and around Yorkshire avoid, survive and cope with cancer by raising money for Yorkshire Cancer Research.

With on-road routes of 30, 60 and 100 miles this is a fantastic flat cycling event for all the family.

Limited places, sign up today at:

www.selbythreeswanssportive.org

events@ycr.org.uk www.ycr.org.uk/events

Saving Yorkshire Lives

TIME FOR CHANGE EXHILARATING ALGARVE CYCLING • • • • • •

World-class cycling destination Thrilling rides on quiet roads Stunning and varied terrain Small groups of up to 8 cyclists Experienced coaches and fully supported Hosted in beautiful private villas

www.flyingeese.co.uk

@flyingeesecycle

RIDE PORTUGAL

Introductory pack ages start from £900 /flyingeese

/flyingeesecycle

August 2017| 39

Training and Nutrition

The importance of sleep to improve performance

By Health & Fitness expert James Crossley, who is working on his ‘Fit at Forty’ Campaign.

For more information, check out @MrJamesCrossley on Twitter or Instagram or visit www.MrJamesCrossley.com.

T

raining places stress and overload on nearly all of our body’s systems, including the musculoskeletal, cardiovascular, cardiorespiratory and nervous systems. Everytime we train, we’re telling our body it needs to adapt to these new demands; it will only do so if it’s able to recover.

Sleep is often overlooked in the world of endurance sports, with athletes often shortening their sleep so they are able to complete early morning or two-daily training sessions. The problem is that sleep is an essential part of the recovery process and is incredibly important when it comes to maximising your performance.

How much sleep someone needs depends not only on the amount of training being undertaken, but also the demands on life outside of training. On average, most adults require around six to eight hours of sleep per night but we often fall short of this target. Athletes looking to optimise their performance may look for as much as ten hours of quality sleep daily, totalled from both night time and daily power naps.

How sleep can help your cycling performance Physical Performance – Your sympathetic (stimulatory) nervous system will be in a better state of readiness following a good night’s sleep, giving you the chance to train at a higher intensity. A lack of sleep will also elevate your cortisol levels, your body’s natural stress hormone, which will in turn lessen your overall response to training.

Mental Performance – If you’re tired, this added fatigue will lessen your mental focus along with your motivation and mood. If you sleep well, you’re more likely to bring your A-game when the session gets tough. You will also find your concentration will improve, which could lessen the risk of making bad decisions out on the road or trail.

Reducing injuries and illness – A lack of sleep is proven to put you at a greater risk of getting ill and injured. If you’re not allowing your body time to heal and repair, as it does so efficiently when you sleep, you’ll certainly be working in a less-than-optimal state. This has been shown to supress your immune system and lessens your ability to adapt to training.

There is nothing more frustrating than experiencing poorquality sleep or simply not being able to sleep. Here are a few tips to help: 1. Avoid caffeine and alcohol before bed. Depending on your sensitivity, caffeine may stop you getting to sleep and whilst alcohol may initially make you feel tired, it is scientifically proven to disturb your natural sleep patterns resulting in a night of lesser quality rest.

2. Avoid blue-light emitting screens before bed. Blue light found in the display of your smartphones, laptop and tablets actually stimulates your body to stay awake in the same way as the sun. Try turning off your electronic devices along with your TV at least 30-45 minutes before going to bed to create a calm restful environment in your home. It also helps if your bedroom is clutter-free and dark.

3. Partake in relaxing activities before you go to bed. An epsom salt bath will calm the body and relax the muscles and is full of magnesium which has been proven to aid sleep.

4. Quiet the mind. Have a notebook by your bed to write down anything you suddenly remember or may want to do tomorrow. A ‘To-Do’ list is a way to prioritise and de-stress a busy mind before falling asleep. To further calm the mind, try some light meditation or some diaphragmatic breathing exercises.

5. Keep your bedroom cool to keep in-sync with your body’s natural circadian rhythm. Our body temperatures naturally peak around 7pm then continue to decline through the course of the day, reaching their lowest around 4am. A cool bedroom can help our bodies maintain this natural pattern minimising the risk of a disrupted night’s sleep.

As well as training, lifestyle, job and family commitments can be factors that lead to an individual’s limited or poor sleep. Some of these factors are harder to control than others. It’s absolutely vital we appreciate the power of sleep, especially if you have a big race coming up or simply want to get the best from your training.

Catching up on rest is also a good idea if you have busy weekdays but fewer commitments at weekends. Treat yourself to a well-deserved lie-in or Sunday afternoon power nap and don’t feel guilty about it!

Sweet Dreams!

40 | Cycling World

Healthy Cycling

Preventing Back Injury Written by Denise Kesson – BackCare Trustee, The Charity for Back and Neck Pain

O

ver recent years, there has been significant growth in cycling as a hobby and sport.

Inevitably, this has resulted in increased injuries, including back and neck pain issues.

BackCare, the national charity for supporting people in managing and avoiding back and neck pain, is keen to raise awareness of the many factors that contribute to the frequency and severity of cyclists’ injuries as it has been estimated that between 30-70 percent of cyclists will get back pain when carrying out the activity. Many of these injuries can be prevented with careful management, which can contribute to ensuring that cyclists have an enjoyable and healthy experience whether or not they are taking the sport up on a competitive basis or as a leisure activity.

Back pain from cycling can be caused by a number of issues such as a poor riding position; the wrong size or type of bike; wrongly positioned handle bars or saddle; weak muscles; prolonged cycling; or riding rough terrain.

The simplest of things can have a large impact on performance levels and avoiding injuries. The factors that contribute to both injury and the effects of overtraining can be body type or size, the use of inappropriate equipment or a combination of both. Within the cycling population, big sprinters experience very different complaints compared with small hill climbers purely due to their body type, hereditary conditions and the type of discipline-specific training they undertake. On the other hand, poor equipment choice will have an impact on back or neck pain. For example, we commonly see very small female cyclists using frame sizes designed for much larger people, with some extremely detrimental results not only regarding injury level, but also on performance.

There are a number of simple measures that can be taken to avoid injuries from cycling through education and in respect of the more complex and long-standing issues, interventions from professional experts, such as physiotherapists, osteopaths and chiropractors are desirable.

Pedalling technique can be a significant factor in the development of the most common cycling injuries. The motion of the pedal stroke needs to look and sound smooth and continuous. When the cyclist tries to create an up-stroke this can become injurious. The use of cleats

on the pedals will aid proprioception, stopping the foot falling off the pedal. The up-stroke phase of pedalling will bring the psoas and hamstring muscles into play, while in a less-than-optimal length-tension ratio, creating the effect of destabilising the pelvis, reducing the rider’s ability to efficiently produce power.

On Bike Posture’, showing the need for the cyclist to disassociate their hips to generate leg power.

While cycling, a sustained, flexed posture can lead to mechanical low back pain.

Many cyclists are prone to this as the position places pressure on the front of the spinal discs and keeps posterior sacral ligaments in a lengthened position. It has been shown that adjusting the inclination of the seat as an anterior tilt of between 10 and 15 degrees reduces low back pain in cyclists. Changes to the set up of bikes, along with advice from professional practitioners to identify early signs of low back pain, can help manage this condition. The adoption of prehabilitation and post-habilitation plans developed by your physiotherapist, osteopath or chiropractor can be effective in preventing mechanical low back pain becoming an acute or chronic issue. Furthermore, practitioners can advise on how to develop a pedal stroke that is more gluteal dominant during the drive phase, which leads to better performance and injury prevention than the more common ‘hamstring drag’ pedal stroke.

A number of cyclists tend to develop pain on the outside aspect of their knee around the knee cap and over the joint line. This is caused by a friction effect of the iliotibial band (a strong connective tissue) rubbing the bursal structures (small fluid-filled sacs) that sit between the iliotibial band and the bone. The pain is the result of the knee being at the wrong angle. The knee needs to be positioned with no less than 30 degrees of knee flexion at bottom dead centre (pedal position). It is important to measure your joint position and adjust your seat height and cleat position to ensure the correct angle. Most riders find it comfortable to have their cleat rotated to a natural toe-out position, normally with their heel just clipping the crank on each pedal stroke.

Mid-back and shoulder pain can result from cycling.

Postural fatigue through the thoracic (mid-back) region

August 2017| 41 arises as a consequence of the â&#x20AC;&#x2DC;on-bikeâ&#x20AC;&#x2122; posture of the shoulder and hips being at 90 degrees in relation to the trunk. Sustaining this posture requires both flexibility and stability as in order for cyclists to produce power in this position they are required to be able to dissociate their hips while maintaining a stable core through pelvis and trunk. Again, your professional practitioner can advise on core stability training and strengthening exercises to prevent neck and mid-back pain, while helping to maximise performance by producing a strong trunk to drive the hips from.

Gluteal strengthening to ease low back pain and to enhance cycling performance.

Scapula setting and mid-back strengthening

Stretching exercises performed between three and five times a week can help prevent or reverse injuries from cycling.

Piriformis: Start in a press up position, and then pass one leg diagonally underneath you. Rest your weight down onto your elbows and down through the knee under your stomach, trying to get as flat to the floor as you can. You should feel the stretch deep inside the gluteal region of your bent leg. Hold this for 30 seconds and repeat three times.

Hamstrings: It is possible to stretch your hamstrings in several positons, but seated will allow you to progress to standing positions, as cyclistâ&#x20AC;&#x2122;s hamstrings are generally shortened due to riding postures.

Sitting on the floor, keep one leg straight (which will be stretched) and bend the other up to your chest (for stability). Keeping the knee of your straight leg locked out reach as far down your shin towards your toes as you can and hold for 30 seconds. Repeat three times.

Lumber Spine Rolls: It is important to stretch your lower back to minimise the mechanical lower back pain brought about through cycling postures.

Laying flat on your back, bring one leg over by rotating your hips, while keeping your shoulders flat on the floor. Pull this leg towards your shoulder with your arm and hold the stretch for 30 seconds, repeating this three times on each leg.

Iliotibial Band (ITB): Maintaining the length of the ITB can help reduce the friction around the knee while cycling.

Stand with your weight on one leg, while passing the other leg behind and across your midline. With the same arm take it above and over your head. Hold the stretch for 30 seconds and repeat three times on each side.

42 | Cycling World

Luxury self-catering accommodation with Spa on the fringes of one of Britainâ&#x20AC;&#x2122;s last great wildernesses near to Lake Vyrnwy and on the edge of the Snowdonia National Park.

Minutes from fairytale Lake Vyrnwy, Cyfie Farm, a Wales Tourism gold award winner, offers excellent five star self-catering accommodation in four luxury cottages. With spectacular views overlooking the Vyrnwy Valley, Cyfie Farm is one of the few remaining places in the UK where complete silence can still be experienced and with no light pollution it is ideal for viewing clear starry skies.

C

yfie arm, a Wales Tourism old Award winner offers excellent five star self-catering accommodation with a ot Tub and Sauna Spa and offers the perfect stylish retreat. t is one of the few remaining places in the UK where complete silence can still be experienced, with no background traffic noise or light pollution and is ideal for viewing clear starry skies.

The accommodation consists of luxury cottages, converted from 17th Century barns, having a wealth of original features.

Wheat and Barley are both one bedroomed cottages and can accommodate up to two guests in each. Well behaved dogs are welcome in Barley cottage by prior arrangement.

Shepherds Watch is a two bedroom, two bathroom cottage with the bedrooms downstairs and living room and kitchen on the first oor, enabling you to make the most of the breathtaking views across the valley.

Sheep Dip is a two bedroom, two bathroom cottage with a bedroom on both the ground and first oor. Well behaved dogs are welcome in this cottage by prior arrangement.

All the cottages are set up with everything you may need for a self-catering holiday, including bedding and towels, fully equipped kitchens and Wi- i. ach cottage has its own outside seating area with tables and chairs and there is ample parking. Bike storage and hose down facilities are also available.

Whether taking advantage of the miles of on and off road cycling opportunities available direct from Cyfie Farm, visiting local cycle attractions such as Revolution bike park or Lake Vyrnwy, relaxing in our hot tub and sauna spa, exploring our 18 acres of farmland, wandering through our National Garden Scheme award winning gardens, visiting one of the first class golf courses or fishing lakes nearby or enjoying the miles of bridleways and footpaths, Cyfie Farm offers something for everyone.

Contact details Cyfie Farm Llanfihangel Llanfyllin SY22 5JE www.cyfiefarm.co.uk enquiries@cyfiefarm.co.uk 01691 648451

Guests also have access to our beautiful prize winning NGS gardens with spectacular views. Our wonderful Hot tub and sauna spa are also available for guests and is booked exclusively for your use at a charge of ÂŁ20 per hour.

Cyfie arm is ideal for the cycling enthusiast with excellent on and off road opportunities available direct from the farm. Cyfie also provides easy access to a vast array of cycling activities only a few miles away, including the uplift assisted Revolution bike park, Snowdonia National Park, Lake Vyrnwy and Bala Lake, to name but a few.

Cyfie farm also has facilities for you to bring your own horse with stabling and an adjoining paddock. Hacking is available direct from the farm and the Dyfnant Forest ainbow Trails can be found nearby offering km of tracks.

Whether you are looking for a relaxing get away or an adventure packed holiday Cyfie farm is an ideal base for exploring Mid Wales.

August 2017| 43 There are a number of activation exercises you can do before training or a race situation to reduce the risk of injury and increase performance. These will produce increased blood flow and flexibility leading to more efficient muscle activity.

Gluteals: Kneeling on all fours, push heel up towards the ceiling, keeping your hips square and your back flat, pausing for three seconds at the top of the movement. Slowly lower your knee back to the ground and repeat the movement. Perform this 10 times on each leg.

Hamstrings: Laying with your back flat on the floor, keep one leg straight, and have a partner hold the other at 45 degrees.

Gently push your heel into your partner’s hands with ten percent of your strength, while your partner pushes it away from them, back towards your head. Once your leg has been pushed away, use your hamstrings and glutes to ‘throw’ it back into your partner’s hands.

Repeat 10 times on each leg.

Laying on your front, dynamically flick your leg from one side over the other, lifting your foot towards the opposite shoulder. Return your leg to the starting position and repeat the movement with the other leg.

Complete 10 repetitions on each leg.

Quads: Squat: with your feet shoulder-width apart and slightly turned out, sit your hips back as if you are sitting back onto a bench, gliding your knees over your toes. Aim to bear weight through your heels, helping to activate your gluteals, ready to fire your quads in order to return you to a standing position. Slowly lower yourself again and repeat 10 times.

Scapula:

Sit into a half squat position with your elbows in line with your ribs. Keeping your elbows still, pull your shoulder blades back and together. Hold for five seconds and repeat 10 times.

In order to avoid injury, every effort should be made to ensure that you do not over-train. There is a fine balance between training to elicit a physiological response, and overstressing metabolic and skeletal systems. Overtraining is not confined to physiological responses – it is also an emotional and behavioural condition that occurs when the volume of exercise an athlete undertakes exceeds their capacity to recover.

Overtraining is the umbrella term used to describe negative responses within the body leading to a plateau or decrease in performance, that often results in some physiological manifestation. From a soft tissue viewpoint, repetitive micro trauma within a musculo-tendinous unit without appropriate rest can lead to more pronounced muscle trauma and damage. At a cellular level, prolonged maladaptive exercise can lead to raised cortisol levels which have been shown to decrease wound healing and immune responses. Amino acid [building blocks of protein] uptake can also be affected, with both protein synthesis and energy production decreased. Psychological effects of overtraining can include decreased sleep, depression, low mood and loss of appetite.

To avoid overtraining you need to ensure you incorporate regular rest days and recovery weeks into your schedule, and keep a close eye on diet – with your calorie intake matching or exceeding your daily energy usage [including resting metabolic rate, training and daily activities] depending on your training goals.

For further advice and information join as a member of BackCare: www.backcare.org.uk , info@backcare.org.uk or telephone: 020 8977 5474.

44 | Cycling World

Cycling Injuries The best type of support for cycling

M

any athletes, including runners and footballers, who have suffered from knee problems turn to cycling as a â&#x20AC;&#x2DC;low impactâ&#x20AC;&#x2122; sporting option, but it is not altogether riskfree of injury. According to Road Cycling UK, the knee joint is particularly susceptible to injury and many cyclists are affected by some degree of knee pain, but this is often preventable and even if not prevented, can usually be successfully treated.

Michael Core from Ă&#x2013;ssur Webshop takes you through the various types of support used to prevent and treat injuries in the third instalment of our look into cycling injuries.

During cycling, the knee is repeatedly bent and stretched, and this can cause some of the muscles and tendons around it to become overloaded. If you experience knee problems even once and are satisfied that your bicycle is set up correctly with the pedal cleats and saddle positioned correctly, you may need a patella or knee brace. Knee braces are designed to compress or stabilise the knee, or to carry out both functions (depending on the design selected).

Compression knee braces Compression knee braces can help to reduce inflammation and swelling following an injury, and also help to reduce pain. These braces are frequently used when a cyclist has a relatively mild sprain or slight weakness of the knee. Compression braces can have a closed or open patella. An open patella can provide compression without putting pressure on the kneecap, with some braces having a padded area (or buttress) around the patella for increased comfort. A gap over the patella can help to ensure that it stays in the proper position and is aligned correctly. In other braces, a gel cushion over the patella can perform a similar function whilst providing protection from impact as well.

Sometimes, no specific injury has been diagnosed, but there is a feeling of instability in the knee and a compression knee brace will provide the low level of support that is needed for comfort.

These types of braces are typically sleeve-based in that they can be pulled on and manoeuvred into place. The materials will differ depending on the brand chosen but neoprene is often used to maintain its shape, as the last thing you want is a knee brace that is baggy and slips down your leg. There are some bespoke materials on the market, such as BioSkin, which are marketed as performance bracing, designed to offer a higher level of compression and breathability compared to its neoprene counterpart.

August 2017| 45

Stability knee braces Stability braces are more complex and are available as purely stability braces, or stability combined with compression. The stability feature is the inclusion of a hinge within the brace which works as you move. Stability braces with compression are used to maintain mobility following severe sprains. Inflammation is controlled by the compression whilst increased support is supplied by straps that act as external ligaments.

Rigid stability braces are designed simply to offer protection and stability. They can be worn to provide protection from injury, often in sports such as mountain biking, motocross or skiing, but can also be used to give the knee joint stability following injuries such as damage to ligaments. These types of braces are manufactured from super strong yet lightweight material, such as carbon fibre, which can withstand huge impacts.

Knee braces can be used to prevent the kind of ligament damage that often occurs in sports such as cycling.

Following knee surgery, an immobilising knee brace may be recommended. These are worn after your operation to prevent the joint from moving around and damaging the repair that has been made, giving the knee a chance to heal properly before any pressure is put on it. Once you are mobile, a hinged brace will normally be offered to provide protection. In some hinged braces, you are able to limit the range of motion (ROM) of the knee, thereby allowing you to remain active without allowing your knee to move beyond certain degrees of flexion or extension.

Knee supports vary widely in cost, with simple compression supports manufactured from materials such as surgical elastic or neoprene which are relatively inexpensive. In comparison, some of the highly engineered knee supports used in high impact situations cost considerably more, and there are many different styles of support to choose from, including hinged supports and even bands, which are primarily designed to apply compression to the patella.

Different supports are needed for different injuries, so it is important to obtain an accurate diagnosis from a doctor or physiotherapist before selecting a knee support for your particular knee injury or problem. Not all GPs are sufficiently knowledgeable about sports injuries to provide an accurate diagnosis, but they will be able to refer you to a colleague who specialises in this field. Once the specific condition is identified, you can choose a knee support with the appropriate level of support.

Many knee braces are available â&#x20AC;&#x2DC;off the shelfâ&#x20AC;&#x2122; but others need to be fitted and, in this situation, you will need accurate measurements to ensure that the correct support is obtained.

Solutions for common knee injuries Overuse and repetitive motions can irritate the knee and cause pain and injury. Knee pain can occur in four areas; anterior, posterior, medial/lateral and iliotibial band syndrome.

46 | Cycling World

WITH DURANO DOUBLE DEFENCE Get ultimate puncture protection with cut resistant SnakeSkin sidewalls. The ultimate match for any road.

August 2017| 47 Anterior knee pain Anterior knee pain is pain experienced around the patella (kneecap) at the front of the knee. This is the most common overuse injury in cycling because of the way in which the quadriceps muscles are connected to the shin bone. Pressure on the pedals causes force to be repeatedly transmitted over the patello-femoral joint, squashing it back against the femur.

Another cause of anterior knee pain is patellar tendonitis which occurs when the part of the tendon that attaches the patella to the bone below it becomes inflamed.

Physiotherapy, anti-inflammatory drugs and ice can help to relieve symptoms, and a knee support can also be used. With patellar compression syndrome, you need to work towards loosening tight lateral thigh muscles, but it is also worth considering a knee support to correct the position of the patella as overuse can cause it to track incorrectly. Anterior knee pain can be caused by poor positioning of the saddle and pedal cleats. A saddle that is too low or too far forward can increase pressure on the muscles and tendons and cause poor tracking of the patella. The pedal cleats being set too far forward will also have a similar effect.

A stabilising knee support will often help in rehabilitation following injury to the front of the knee and patellar supports are useful to improve tracking when pain is caused by patellofemoral syndrome or similar problems.

Depending on the severity of the injury and the activity to be undertaken, there is a range of knee braces to help with stabilising the knee.

Posterior knee pain Posterior knee pain is less common in cyclists than anterior pain. In most cases, it is caused by overextending the knee when using a saddle that is too far back or too high and can be relieved by adjusting your bicycle so that the knee is no longer overextended. If you have persistent posterior knee pain, you should see your doctor so that a Bakerâ&#x20AC;&#x2122;s cyst can be eliminated. This is a collection of synovial fluids that gather in the space behind the knee that are harmless but uncomfortable. They usually disappear without treatment.

Medial/lateral knee pain Pain at the sides of the knee, medial or lateral knee pain, is quite common and is felt in the collateral ligaments.

Lateral and medial pain can be caused by problems with your pedal cleats. Lateral knee pain, or pain on the outside of the knee, is usually due to the pedal cleat being too close to the outside of the shoe or being positioned so that the foot is internally rotated. Medial pain, on the inside of the knee, occurs when the pedal cleat is too near the inside of the shoe or positioned so that the toes point outwards. Adjusting the position of the pedal cleats usually resolves the issue, but if it continues, any inflammation can be reduced by using a compression knee support.

Iliotibial band syndrome The iliotibial band is a strap of thick, fibrous tissue that extends down the outside of the thigh from the pelvis to under the knee. When this becomes inflamed,

the condition is known as iliotibial band syndrome or, strangely, Runnerâ&#x20AC;&#x2122;s Knee. Iliotibial band syndrome can be caused by using cleats that cause the toes to be pointed inwards too far, but often occurs simply because of the repeated bending and straightening of the knee. This causes the iliotibial band to be moved backwards and forwards over the end of the femur just above the knee, resulting in inflammation and pain.

As with any inflammatory condition, immediate treatment includes ice, rest and anti-inflammatory medication. The iliotibial band can tend to become tighter over time, and can pull your patella off centre if it is not counteracted by strong vastus medialis oblique muscles. Treatment for this condition involves physiotherapy, ice therapy and anti-inflammatory drugs. For those who want to continue to cycle whilst recovering, a stability knee brace with compression will help to reduce pain and inflammation and support the knee.

Where ligaments have been damaged, a hinged brace with compression is likely to be what you need. The compression will help to reduce inflammation and the straps give support like external ligaments. There are many different types of hinged braces, and your specific condition will determine which is most suitable.

For degenerative conditions, such as osteoarthritis, a different kind of support may be appropriate to manage the condition which will offload the pressure on the affected side of the knee to the less affected side, which can reduce pain and increase mobility. The condition itself is degenerative, therefore, in severe cases, knee replacement surgery is often the only treatment option available.

Paying attention to what your body is telling you, not overdoing your sport and protecting your joints from impact and rough treatment by wearing a knee support will help to ensure that you remain free from knee injuries. If you do experience an injury, getting a proper diagnosis, following the medical advice and obtaining the appropriate knee support will mean a shorter recovery period.

48 | Cycling World

Behind you, a sea of blue.

Ahead, miles of empty road.

Your heart pounds. Muscles flex. Gulls cry.

Soon, you’ll reach the top; the whole island will be at your feet.

The others are about to catch up but right now, you’re alone.

You pause, take in the view, and think back to yesterday.

How you raced each other down twisting country lanes, rode all the way down to the sea, and drank real Manx ale with the locals.

How the steam railway chugged overhead, as you climbed from Port Soderick.

The island has got under your skin.

The others are close now.

Savour this moment a while longer: feel the sun on your back and let the sea breeze fill your lungs.

Soon, you’ll board the ferry, bikes, car and friends in tow, and slowly remember what life was like before.

Until then, clip back in. Go. Think of the stories you’ll tell.

Pack more in - travel by ferry Car + two adults from £100* each way Create a holiday you’ll never forget, when you travel by ferry to the Isle of Man. With no luggage fees, bikes travel for free and you’re able to bring whatever you need for the perfect cycling break.

Book NOW at STEAM-PACKET.COM

BELFAST

ISLE OF MAN DUBLIN

HEYSHAM LIVERPOOL

Terms and conditions apply. Subject to availability. A combination of ports should be considered. *Valid for travel from 13/06/17-04/09/17. Journeys must be completed within five days – day of outward sailing counts as day one. Return sailing must commence on or before day five. For payment by credit card, a fee of £3 applies per transaction, not per person. Main image: Courtesy of Isle of Man Cycle Challenge

August 2017| 49

The Isle of Man -

FOR THE PERFECT CYCLING EXPERIENCE Clear roads, challenging climbs, home of heroes.

T

he Isle of Man’s beautifully diverse countryside makes it a haven for cyclists, from absolute beginners to the most hardened of road racers and mountain bikers.

Sitting in the heart of the Irish Sea, the island is easy to reach with sailings from Heysham, Liverpool, Belfast and Dublin operated by the Isle of Man Steam Packet Company. And when you travel by ferry there is no charge for bringing your bicycle, so there’s no excuse for leaving the bike at home!

The island has a strong cycling heritage, producing riders like Olympic gold medallist Peter Kennaugh and multiple Tour de France stage winner Mark Cavendish, and when you see the miles of demanding roads and challenging off-road tracks you’ll understand why.

Olympic Gold medallist Peter Kennaugh

ISLE OF MAN CYCLING EVENTS 2017 • British Cycling National Road Championships 22nd - 25th June www.britishcycling.org.uk • Longest Day Longest Ride 1st - 2nd July www.ldlr.im • Lighthouses Challenge 9th July www.sasevents.im • Manx 100 – British Cycling National Mountain Bike Marathon Championships 30th July www.manx100.com • End2End Mountain Bike Challenge 10th September www.end2end.im • Isle of Man Cycle Challenge 23rd September www.isleofmancc.com

Whether you prefer to stay on the roads or venture into the countryside you will be treated to stunning scenery and breath-taking views. With such spectacular routes it is no wonder the Isle of Man is regularly selected to host top events, like this year’s British Cycling National Road Championships and British Cycling National Mountain Bike Marathon Championships.

Whatever your level you’ll find a route to suit. Enjoy the sea air as you cycle the length of the promenade in the capital of Douglas, or test yourself on the gruelling ‘Witches Barrel’; a fearsome 12-mile mountain bike track with more than 2,800 feet of climbing!

From the flat terrain of the north to the extreme challenge of the TT Mountain course – a 37.73 mile mix of steep climbs, winding country roads and speedy descents that host the annual world-famous motorcycle TT road races there’s a route to suit riders of all skill levels.

To help you make the most of your cycling visit to the Isle of Man, helpful information and guides to recommended routes are available to download from www.steam-packet.com/Douglas/Cycling

WIN

A BREAK FOR TWO

TO THE ISLE OF MAN

Including return ferry travel for two people + car and two nights accommodation with breakfast at Mannin Hotel in Douglas.

For full details and to enter, visit:

www.steam-packet.com/WIN Competition closes Friday 30th June 2017.

Please visit www.steam-packet.com for full terms and conditions.

Non transferable and no cash alternative.

50 | Cycling World

Bicycle Maintenance 101

By Catherine Thompson, Head Mechanic and Instructor, Outspoken Cycles Headset Adjustment

W

hether you’ve decided to adjust your stem height or change to a different size stem, it’s always important to make sure you’ve set your headset up properly afterwards.

Leaving it poorly adjusted not only makes your ride feel poor, but it can also do long term damage to the headset, frame or forks.

2

1 Firstly, and importantly, you need to be able to correctly assess your headset for set-up or wear. To start, check that your steering feels free and smooth. Lift the handlebars up and rotate left and right, checking they run easily and smoothly from side to side.

3 If you find it’s not feeling right, you can make adjustments to set it up correctly. Before making any changes to the top bolt adjuster, it’s really important to undo the stem bolts. If you adjust the top bolt before loosening the stem bolts, you could really damage your components. Make sure the stem can move easily, independent of the forks, and that the wheel and bolts are loose

1

2 Next, test whether it’s too loose (or worn). Place the bike on the ground and wrap your left hand around the top of the headset. Pull the front brake and rock the bike backwards and forwards. If it’s loose, you’ll feel it wobble in your left hand as the steerer column moves with the frame.

3

August 2017| 51

5

4 Next, tighten up the top bolt until there is no play in the steering. You shouldn’t have to tighten it hard – if you do, something’s gone wrong.

Check that the steering moves freely – if it feels stiff, loosen off the top bolt slightly. Once you’re happy with the adjustment, check your stem is on straight.

Tighten up the stem bolts – there will usually be two bolts, so make sure you tighten them evenly. Don’t tighten one all the way and then the other. Go back and forth between them.

4

5

6 Stems and steerer columns can be sensitive, especially carbon, so make sure you use a calibrated torque wrench to ensure it is tightened correctly. This means it won’t come undone while riding and that you won’t damage your components by overtightening.

6 Now, enjoy the ride.

Outspoken Cycles work to encourage people to use bicycles more, particularly as an effective means of transport. They offer leisure and professional bike maintenance courses, as well as bike repairs and traditional bike shop services. We organise fun, dynamic and unique cycle-themed events from smoothie bikes to pedalpowered cinemas. Through these, we aim to get people inspired about cycling. We run courses and initiatives throughout the country but our inspiration comes from where we started – in Cambridge, the UK’s city of cycling. We have a dedicated team who make it their mission to show others how much fun can be had on a bike.

52 | Cycling World

Cycling For Rangers

By Will Johnson, Charlie Rose,

Theo Bromfield and Will Addison

F

our young men are on an ambitious adventure: an 8,000km snaking cycle from Johannesburg to Nairobi, through eight countries and ten national parks. The motivation? To raise awareness about a cause and part of the world that they feel passionately about; conservation and particularly the welfare of antipoaching rangers across sub-Saharan Africa. They are making a film about their travels and documenting their journey through a blog.

by a grunt about how much or little sleep we got/an update on bowel movements throughout the night. The nights spent in the tent, which so far has been most of them, usually feature on the lower end of the scale for the amount of sleep achieved. So far this week, we’ve had a group of 16 blokes stumble past our tent, there’s been 4am cockerels reminding us in Africa it’s time to get up and, one special night, we had a nervous hippo scratching round in the bushes next to us. As you can imagine it makes for a relaxing post-cycle recovery.

Team Dynamics: A Critical Analysis

Before long, Johnno has the cooker up and running to varying degrees of success depending on the choice of fuel. So far, diesel has created more of a flamethrower effect, unlike petrol, which although creates a small bomb when used, tends to cook our baked beans pretty well in the morning. Once breakfast is inhaled, the others pack up their kit instantaneously.

Will Addison Since leaving Balule, we have cycled our way through mountains, rainforest, desert and African savannah to find ourselves 40km away from the Botswana border. It has been some of the toughest cycling of the trip so far.

Cancel that. It has been some of the toughest cycling of my life so far.

Our typical day starts with Johnno bounding round the camp/room/grass, or wherever we have managed to locate an area to sleep the night before. He tends to do this around 6am, normally full of life and expectations for how promptly he wants us out and on the road. Theo is next up and is usually tinkering with his bike or someone else’s before long. Charlie and I are usually last to rise, both likely to compare how puffy our eyes are followed

I’m not sure quite how, and perhaps my water filtering system is the root cause behind my lack of haste, but I’m always last to be packed every morning. I’m convinced they’ve implemented a forfeit system to catch me out. It’s odd because I’m the only one who knows exactly where each item of my kit is stored. I have even tried removing only the absolute bare minimum from my packed bag in the evenings, so I’m ready to go first thing, but to no avail.

August 2017| 53

This week we’ve had rain, wind, sun and even fog greeting us as we set off in the morning. We usually start by cursing and blinding about our aches and pains from the day before. The fog was particularly memorable as it was accompanied by a 6km climb, meaning not only could we not feel our legs, but we couldn’t see 20 metres in front of us, so we had no idea when it would end!

Normally, the first hour of the cycle is the hardest. The stiffness in our legs has, at times, made getting out of the sleeping bags a challenge in itself, let alone cycling up a mountain. Somehow the human mind forgets the pain it went through days, even hours before and allows you to convince yourself that despite not being a professional athlete you are still able to lug 55kg of weight on two wheels over some of Africa’s most intense mountain climbs. God knows how.

Brunch usually starts at around 9am. It consists of one of the finest meals: the ‘lunch bar’. To those of you that are unfamiliar with said lunch bar, you’re missing out. The crispy inner peanut butter flavoured comb is delicately wrapped in Cadbury’s finest milk chocolate and extends for at least six big mouthfuls. No matter the time, altitude, weather or dietary requirements (which are quite specific for this trip) lunch bars are unrivalled and essential. Theo has become the resident king of the lunch bar, munching on at least three before lunch.

road, that becomes slightly more of a challenge. Instead, we have so far used a mixture of cunning, charm and St Christopher’s luck! We normally arrive in the place we are aiming for between 4.30-6pm. Seeing as it gets dark at 6.30pm on the dot, cutting it fine can be a dangerous game. Especially as our main rule is no cycling at night.

Usually on arriving at the location, Charlie turns on the charm offensive and attempts to convince the owner of the smartest guest house in the area that we would love to camp on their premises. When this doesn’t work, we send in the reinforcements. Johnno steps up the haggling process; Theo whips out his phone with usually less than 15 rand of credit which equates to roughly 85 pence. and starts to madly research the nearest guest house or hostel. This process usually lasts as long as it takes for him to run out of credit or for the light to fade.

So far this has been a tremendous success. One memorable night, after being told the local guesthouse was full and we would have to cycle another 15km on top of the 75km we had already completed that day, we went round the corner and found the rival hotel which kindly said we could sleep on their lawn for free. This seemed great until we saw the proximity to the river; 20m away there were signs saying no swimming or fishing; beware of hippos and crocodiles! At that point, we realised perhaps it wasn’t the most generous offer. Bikepackers can’t be choosers, as they say, and luckily we survived, albeit with noisy rustling in the bushes throughout the night!

Actual lunch is tricky. Unfortunately, we’ve worked out that roads, and subsequently the roadside cafés, were designed with cars in mind. The distances between food stops are vast. There isn’t, therefore, always an option to eat lunch at lunch time. We have to have our wits about us from 11am to 4pm. KFC is a regular; Nando’s is a highlight. Anything else is a risk. Theo often settles for another lunch bar.

It’s an amusing process to go through watching three guys you thought you knew exceptionally well go through a full life cycle from near starvation to overloading with food on a daily basis. It provides a fascinating insight into their different characters. This is one of the areas where our teamwork has really started to pay off. Everyone is very generous with their supplies, and nobody judges a man who has a second or even third course at dinner. Or in my case, a full steak and chips followed by a burger and chips for pudding, followed by pudding, followed by some more chips, which actually happened on two consecutive nights. That is one thing we have noticed, being out on the bike for an average of nine hours a day means we can literally eat whatever we want!

The next daily challenge we have is finding somewhere to stay. As we are carrying our tents, we have the capacity to pretty much sleep anywhere, in theory. But when you’re half way up a mountain and there is no side of the

What’s great though, is although we are perfectly capable of tucking into a menu, we can also fend for ourselves. Our culinary dishes have stretched from pasta and pasta sauce to noodles and tinned fish and, on

54 | Cycling World

MADE FOR ADVENTURE Swiss quality scooters for all the family that last a lifetime.

All you need is leg power and an occasional rain jacket.

SWISS DESIGN & ENGINEERING

0333 320 1030 MICRO-SCOOTERS.CO.UK

August 2017| 55 one elaborate night, we even cooked ourselves our very own Braai. We had sausages and pork chops with some avocado thrown on for good measure.

Now that we are stepping out into Botswana where there are less people than elephants, I’m looking forward to seeing what culinary expertise Johnno has in store for us, and if Charlie will try his hand at cooking for the first time in 20 days!

What we have learnt:

• Africa can be cold. Really cold.

• Always think you have another 10km to go, even when your day is about to end!

• Theo loves chocolate.

• Brakes are no longer in our control.

• Flat land is much faster than mountains.

• Charlie shouldn’t go into insurance.

• Local advice is not synonymous with accurate directions. Always gain a second and third opinion.

• Beware of Sargent Major Johnston in the morning.

• Brookes leather saddles are actually the one.

• My bottom hurts. A lot. But not as much as Charlie’s.

“Welcome to our country of Botswana” Will Johnston After nine days of continuous riding, we’ve arrived in Francistown. Francistown is the second largest city in Botswana and is a bustling metropolis compared to the terrain of the last three weeks. We’ve now covered over 1,000km and a lot has changed since leaving South Africa.

The South Africa we saw from our bikes was one of two very different realities. On the one hand, were the vast expanses of farmland, regularly interrupted by the electrified fences of game parks, national parks and conservation areas. Somewhere squashed in the middle of this were the cramped townships somehow coexisting in the same country but in a very different universe.

The roadside in Botswana is flat, straight and teeming with life. It’s a social scene fit for any sitcom. Goats, cows, donkeys, families and groups of children dominate the road close to the villages.

The villages mainly consist of modest one or two room dwellings, each with a small well-kept yard. The houses are usually fashioned from a combination of wood, straw, mud, tin and concrete.

There’s a sense of national pride amongst the Batswana that is rivalled only by our compatriots in the USA. The blue, black and white of Botswana adorns the bus shelters, bus stops, bollards and community centres of every town and village. The people here seem at ease.

They take things at their own pace and the sense of distrust of strangers in South Africa is gone.

Time itself seems to have a very different meaning here compared with Europe and the West. We’ve all been reading a book called ‘The Rising Sun’ by a former correspondent of the Times in Africa and his example of getting a bus from Kampala to Nairobi is a great way to describe the different perception of time in Africa:

“When will the bus leave?”

“What do you mean, when? It will leave when we find enough people to fill it up.”

Our sleeping arrangements on our first night in Botswana were decided on similar logic.

It was pouring with rain, our clothes were sodden and we’d just rolled into a small village called Lerala. Low on money and desperate not to spend another night in tents, we decided it was time to try our luck with the local hospitality and go through the tribal hierarchy for a place to stay.

Trucks lined both sides of the road for miles before the border crossing. Their cargo visible and for once not rattling past us in a blur of fumes and noise. We saw tarred tree trunks piled up in the cargo bays to be used

We asked the first person we came across if he could point us in the direction of the chief of the village. We followed him over to a white-washed house with several columns (which we’ve noticed seem to denote prestige everywhere we’ve been). Unfortunately, the chief wasn’t about, but after a lengthy conversation with him on the phone we had his blessing to seek further approval from the ‘head-man’ of this particular area of the village.

Twenty minutes later and another phone call down the line, our man disappeared off to the head-man’s house to continue proceedings.

The fact that he’d put his whole day on hold for us is just not something that I envisage happening at home.

as telegraph polls, truckers cooking up their lunch and every onlooker having something to say about us as we whizzed by, excited for the next chapter.

Another half an hour later and with a new friend in the form of an interested passer-by (the vice principal of the local school, Mr Rahthdkwnake), we got a call saying that two of us should come to the house and speak to

Botswana feels entirely different.

56 | Cycling World

Apply for European Licence for MTB Guides UK CYCLING BODIES LAUNCH EUROPE-WIDE ASSOCIATION OF MOUNTAIN BIKE GUIDES Mountain-Bike Instructors Award Scheme) are pleased to announce the launch of a new qualification in Mountain Bike Leadership, under the banner of the Association of British Mountain-bike Guides (ABMG).

Setting high standards for the entry criteria, this new accrediting body, which has officially joined the European Organisation of Mountain Bike InstructorGuides (EO-MTBInG), supports mountain biking leaders in the UK by adding more credibility and authority to the leadersâ&#x20AC;&#x2122; training and assessment process. Please contact for further details

August 2017| 57 the head-man in person. Charlie and I hastily volunteered ourselves and we jumped into the back of his car, nervous and unsure of how we should behave in such a setting.

Arriving at the head-man’s house, we were told to wait in the car. Mr Rahthdkwnake strolled over to a small gazebo supported by tree trunks with a thatched roof on top. A fire was burning in the middle and a handful of children and three women sat around chatting and attending the pots.

A while later, we were beckoned out of the car and introduced to the family. We were told the chief would see us soon.

Minutes or hours later, who knew at that stage, a man emerged from the main house. There was no mistaking his identity. The Head Man. He was dressed in a brown corduroy jacket, black shirt, fluorescent yellow gardening gloves, high-vis construction worker trousers and hiking boots. Quite a look.

He shook both our hands for a prolonged period of time (apparently a sign of trust and friendship) and spoke to us in Seswana. After some more chat between him and Mr Rahthdkwnake, we all drove back to where Theo and Wadi were waiting.

The head-man gathered us around and began speaking with a soft tone; the teacher translating his words.

‘Welcome to our country of Botswana.’

‘May God bless you on your journey to Nairobi. ‘ ‘You have arrived and blessed us with rain. You are welcome to sleep in the school tonight.’

It was a very special moment and one that shows the incredible generosity of all the people we’ve come across in South Africa and Botswana. After being told by a British expat in South Africa that ‘you’re crazy to be doing this’, it was a real endorsement of the spirit of what this trip is about.

The willingness of all of these people to take time out of their days to help four weary travellers was something really quite special. This sense of generosity and willingness to help others has been the convention rather than the exception to the rule on this trip.

To bring it back to this idea of time in Africa, the whole process took between three and four hours and at no stage were we given any indication of how long it might take. Not that I was counting or anything…

Botswana has been great in lots of other ways.

Three days ago was a personal highlight for me. Walking down a sleepy street, in our matching Craghoppers shorts and puffa jackets (orange, blue and black –really quite trendy), a guy stopped his car in the middle of the road to inform us of our impeccable style. He concluded this small cameo in our lives with an invitation to his brother’s wedding on Saturday. We regretfully declined the invitation, purely because we’ll be back in the saddle somewhere on the road to Kasane.

A couple hundred metres further down the road, after we’d said our farewells, another lad popped his head

out of his garden to be met by the sensorial overload of our technicoloured garb. His reaction was to burst into hysterics for about five minutes as he followed us down the road at a safe viewing distance of 200m.

Continuing on this theme of unorthodox social interactions, none was more so than our first port of call upon arrival in Botswana: the petrol station.

They’re strange places at the best of times whether you’re in Slough or Martin’s Drift, Botswana, you get a wildly eclectic bunch of people, including four oddballs appearing on bicycles with enough kit to start a small hippy commune.

Anyway, we rolled out of this petrol station an hour later having met an Irish bloke from Wicklow (the most direct and nonchalant character you’ll ever meet), and a marriage proposal directed at me from a lovely lady by the name of Harry. Hope you’re not reading this Dad, as the dowry is really quite steep. Give me a call if you want to talk shop and I can put you in touch with her people.

One other insight into our daily lives is that everyone wants to know why we’re doing this cycle. Whether it be Harry at the petrol station or the various policemen, border officers, shopkeepers and random people sitting under trees 2km either side of a village for no apparent reason.

It’s initially quite fun to have so much interest in you everywhere you go and, in a way, when we get back to the UK it might be a bit strange not to get the attention we’ve been getting out here.

It usually starts out with some excitable ‘hellos’ and ‘how’s it.’

This is swiftly followed by a range of reactions to where we’re heading (Nairobi).

The reactions of people in South Africa largely consisted of: ‘WHAAAT!’ ‘THAT’S TOO FAAAARR!’ ‘You’ll die!’

Batswana, on the other hand, have a slightly less brutal analysis of our grand plans to reach Nairobi.

Their reactions usually consist of a nonchalant:

58 | Cycling World

Sunday 1 October 2017 Early bird entry until 31 July

Enter online: stroke.org.uk/tbbr Choose your distance: 55 mile, 35 mile or 8 mile route.

Kings House Sports Ground, Chiswick, W4 2SH tbbr@stroke.org.uk 0300 330 0740 #ThamesBridges

Together we can conquer stroke Š Stroke Association 2017 - JN 1718.022 Stroke Association is a Company Limited by Guarantee, registered in England and Wales (No 61274). Registered office: Stroke Association House, 240 City Road, London EC1V 2PR. Registered as a Charity in England and Wales (No 211015) and in Scotland (SC037789). Also registered in Northern Ireland (XT33805) Isle of Man (No 945) and Jersey (NPO 369).

August 2017| 59 ‘Oh right!’

‘Best of luck!’

A complimentary, ‘You guys are strong!’

We entered what we thought at the time was “the bush” as we headed north from Francistown, camping off the side of the road to prepare ourselves for the vast, lioninhabited, elephant-dominated wilderness that lay ahead

Or, ‘That’s an important thing to be doing,’ in reference to our aim to raise awareness about rangers.

One thing we’re all wondering, is when will people be more gobsmacked by where we’ve come from, Johannesburg, than where we’re going (Nairobi).

Something tells me we’ve got quite a while to go...

Into the Wild Charlie Rose “Hey mate, how are you?!”, declaims Johnno with tremendous excitement, racing down the hill to greet the first fellow cycle-tourer we had come across so far.

“Where have you cycled from? How long have you been on the road?”

“Eight years. I started in New York in 2009. How about you guys?” replied Mike, without a hint of arrogance or pride.

Humbling experiences come ten a penny when you are touring through Africa, from facing off with bull elephants, to being out-manned by a veteran cyclist of the highest calibre. The last week or so of our journey has been a true test against the outdoors, a kind of purgatory before one is allowed through the pearly gates of the Zambizi and sent on your merry way to a land of fifty cent beers and the fantastical waterfalls.

Upon leaving Francistown I was struck by the sense that we had passed our undergrad in African bicycle touring, some with flying colours, and others, namely me, with another fu**ing 2,2. The course consisted of overcoming a mountain-range in South Africa, twice, then making up for the slow ground with an epic ten days of nonstop cycling, in order to catch up with our targets again.

Francistown was the rest that we needed, and on the subject of universities, Johnno discovered that he would be pursuing his masters at Cambridge which, while impressive, pales in comparison to our cycle-touring postgraduate at the university of Botswana.

of us. We built our first fire, which ended up blinding us with smoke and going out within an hour, but we were at least learning from our mistakes and wouldn’t be using wet wood to ward off lions when we reached the park!

The next morning, we were faced with our next challenge – a robbery. This robber was a sly dog; he approached our camp at the crack of dawn while we were cosily sat around our stove cooking up some hot and spicy beans, which I highly recommend to anyone that wants to make their already raw behind considerably more uncomfortable. Anyway, his gear was fit for a 90’s rave, in a marijuana-decorated bucket hat and three stripes, and we were therefore on relatively high alert from the word go. He hustled about some gold that he wanted to sell us and then became extremely friendly, chatting about football and generally lowering our guard. He said his goodbye, his friend also, and they headed off. It was not until we looked back up from our fire beans that we noticed he was nonchalantly swinging our loaf of bread in his hand while trying to get out of sight as quickly as possible.

The next few of days consisted of covering the couple of hundred kilometres that lay between us and the game reserve that we were to cycle through. One incident involving Johnno inadvertently wading through Wadi’s conveniently located bush dump aside, it was a relatively un-eventful passage, until inhabited areas became less and less frequent, and it became apparent that we had entered the land of beasts – the trial by wild had begun in earnest.

60 | Cycling World

Caffi Wylfa is a social enterprise run cafe on Castle Road, Chirk situated in a beautiful area of North Wales overlooking Telford’s Chirk Aqueduct, part of the UNESCO World Heritage Site. It is outstanding for walking, hiking, cycling and canal boating, with easy access to the wonderful Ceiriog and Dee Valleys. The café is ideally situated for tourists and cyclists and offers:

• Breakfast • Light lunches • Freshly made food using local suppliers • Takeaway service for hot drinks and deli food items • Cakes and cream teas • Welcoming service • Secure storage for bikes and free parking Contact Details: Glyn Wylfa Limited, Castle Road, Chirk, Wrexham, LL14 5BS T: 01691 770492 • E: cafe@glynwylfa.co.uk • www.glynwylfa.co.uk/caffi-wylfa/ • Open seven days a week from 10am – 5pm

G

lyn Wylfa Ltd was established four years ago as a social enterprise and Development Trust by a committed team of Chirk residents who have complementary business and social community skills, to develop and refurbish the old Chirk Estate Office and surrounding site, known as Glyn Wylfa.

The main house, built in 1899 and cafe fronts onto Castle Road Chirk, overlooks the designated World Heritage site of Chirk Aqueduct and sits at the entrance to the Ceiriog valley, a designated area of national beauty. The Glyn Wylfa development project was funded with help from the Big Lottery and includes Caffi Wylfa and located in the main house, 12 fully rented commercial offices. The local police station is also located at the rear of the property.

Caffi Wylfa adjoins the main building and with up 70 covers inside and 30 available on our south facing patio. The cafe is stylish and modern with a light and airy feel. We make a real effort to support and use local suppliers where possible and serve freshly made food using high quality ingredients, which are

prepared with care and attention on site.

Our delicious range of food includes light lunches, hot and cold snacks, cakes and creams teas made with freshly baked scones, strawberry preserve and clotted cream.

Wi-Fi internet access is available to all our customers and there is good parking facilities at the front and rear of the building with bike racks available.

August 2017| 61 There are no fences around game areas in Botswana.

Cows slowly disappear from the roadside until suddenly they are replaced by their larger, prehistoric and tusked counterparts, the elephants. There are very few, if any, experiences that I can compare to the feeling of vulnerability and exhilaration of cycling through a game reserve. Two hundred and fifty kilometres of uninhabited land, ruled by lions, elephants and buffalo, through which one would normally pass with the protection of a large Land Rover, or for the few brave cattle herders, a large calibre rifle. One such herder that we came across told us, grinning from ear to ear, “There are loads of lion! Yes, I just saw them on the road down there!”

We reached a camp in the middle of the reserve by early afternoon and spent the day observing the comings and goings of tourists who, descending from their airconditioned bus, would be chaperoned along protected walkways so as not to risk running into any game, fed to the eyeballs with steak and desert, then rammed back on the bus to go and experience the great outdoors. While feeling a little smug about the freedom of bike touring, it dawned on us that being behind a glass window probably is the more advisable way of viewing twenty-foot-tall bull elephants.

Our suspicions were confirmed the next day. We’d been told different advice by just about everyone on this trip, from ‘make yourself big and shout at it’ to ‘treat it with respect and back off’ to ‘run for your life, you will die anyway so you might as well try and call your loved ones’.

We chose the ‘look straight, clench and pretend nothing is out of the ordinary’. This, it turns out, is a pretty good policy, but in this particular case something about our appearance, it may have been my wife-beater burn lines, didn’t sit too well with him. Just as we were passing, less than ten metres away, he suddenly turned his huge frame towards us, flapping his ears and trumpeting. I looked back at the footage we have of this moment, and it was only a few seconds, but it honestly felt like an eternity. He pulled himself to his full height, threatening us and, sizing us up at the same time, kicked up dust and turned on the spot, disappearing like a ghost back into the bush.

We completed our hundred and fifty-kilometre day of riding through the park just as it was getting dark. The bush is not somewhere you want to be at nightfall – it is the hunting hour and we would be sitting ducks. Luckily, a lodge gave us free accommodation, and we had a few rums to celebrate, swam in a bizarre phallic shaped pool and generally congratulated ourselves for passing through the park un-scathed. We woke up late, messed about with the bikes and laughed at the swimming pool a bit more, and it was not until long past midday that we were ready to leave and meander the next few kilometres until we found a place to camp. As we were leaving, a land rover came hurtling down the dusty road towards us. It pulled to a halt and the landlady stepped out, looking concerned.

“You haven’t left yet?!” she exclaimed. “You do realise that it is one hundred kilometres until the next inhabited area, and it is all game land?”

Shit.

We had to cover that distance in four hours, or we would be left out in the open with no protection, and almost certainly be bush meat by the morning. The atmosphere changed in a heartbeat; we got straight on the bikes,

and, via the shop where we bought cold beans for lunch, hit the road. It was brutal; we took one five-minute break to down tinned fruit and beans, but aside from that, we pushed ourselves to the limit non-stop. About two hours into the journey I heard a shout from Theo behind me: “Lion!!!!!!”

Johnno was twenty metres back and didn’t understand our calls for him to catch up with us, or he did but resented, quite understandably, being told to hurry up when already at breaking point. Thus, we passed the lion, with Johnno isolated and utterly unaware of its presence, with our hearts in our mouths and lives flashing before our sweat-soaked eyes.

So, we passed our Masters in African bike touring, or purgatory, without a scratch. We sauntered into Kazungula with spirits as high as they have been all trip, drenched in sweat and utterly exhausted. It was at this moment that we spotted Mike. We cycled up to him with high spirits, keen to share with him our achievement and warn him of the challenges that lay ahead of him.

It was as if the world was toying with us, allowing us the sense of achievement that comes with passing through the trials of a game reserve, but putting it quite brutally into perspective with Mike’s truly monumental journey, through the thirty-five countries that have brought him from New York to Botswana. We may never experience the nomadic independent existence that Mike has created for himself, but reaching Zambia via Botswana’s Jurassic park is enough of an achievement for me.

The Road To Hwange Theo Bromfield As I sit in the back of a Land Rover Defender whistling through Hwange National Park in Zimbabwe, there is no better time to reminisce on what has happened over the past week. We’ve seen three countries, fought off baboons, interacted with white rhinos and visited one of the Seven Wonders of the World.

The River Zambezi is a force of nature and whilst crossing it on a rickety old iron ferry crammed to triple capacity, you get a terrifying feeling that the whole thing is going to spilt in half. In the middle of the river, you are at a point where the boundaries of four countries meet, namely Botswana, Zimbabwe, Namibia and Zambia and we were incredibly excited to enter the latter.

Our first night in Zambia brought us to a small farm five kilometres from Kazangula. With the sun setting quickly, Wadi spotted a small wooden hut off the side of the road and went to introduce himself. Mutema, the nonchalant local headman, welcomed us into his home and allowed us to pitch our tents for the night. After a tour of his farm, we grabbed some dinner and joined him and his son, Inambao, around the fire.

It’s amazing how sometimes the most relevant and interesting conversations come out of blue and our evening in Kazangula was exactly that. After discussing our story with Mutema and Inambao we learnt some incredible insights into the effects of poaching at a local level and how it was directly impacting their community.

With such a low employment rate, the young are prime

62 | Cycling World

COVE COTTAGE - SLEEPS 6 Available for mid-week breaks & weekend get aways

STAY ON DORSET’S JURASSIC COAST

A Cyclists Paradise...

Cove Cottage, Lulworth

Explore Dorset’s stunning landscapes before enjoying some real R&R in this idyllic, luxury cottage.

- Listed thatched property with period features - SLEEPS 6 3 double bedrooms, two bathrooms, sitting room with log burner, dining room, garden with sun-deck

Fall asleep to the gentle rumble of the waves.

Awake to the birds singing in the walled garden before next planning your next adventure.

- Fully appointed and beautifully furnished

Two minute stroll from Lulworth Cove

- Sorry no dogs

- Allocated off-street parking - Concierge service available

Find out more and book your saty at lulworth.com or call 01929 400888

Perfect locations on the lovely North Norfolk Coast Cosy cottages ideally located for enjoying the cycle routes, RSPB reserves, award winning pubs, beaches and beauty of North Norfolk. Sleep 4 – 6.

Fully equipped incl wifi. Off-road parking and secure bike storage. No agency fees.

Short breaks all year.

tel: 01582 765009 / 07818 276264 liz@curtiscottages.co.uk • www.curtiscottages.co.uk

Cyclists Welcome in the heart of cycling heaven at

T H E W Y N NSTAY Machynlleth

A friendly welcome, 3* accommodation, truly great food, good beers, own imported wines. Free cycle lock up. Happy to host groups. Explore mountains and coast, wild scenery, enormous unspoiled beaches, lakes, rivers, cycle tracks, mountainbiking all on the southern (less crowded) side of Snowdonia National Park. A traditional 18th century coaching inn has been welcoming visitors for over 200 years

The Wynnstay, Machynlleth, SY20 8AE Tel: 01654 702941 croeso@wynnstay.wales www.wynnstay.wales

August 2017| 63 targets for poaching recruiters and in Inambao’s class of eighteen, eight boys have been killed through antipoaching efforts and two are now in prison. We learnt that many of the kids are acting out of necessity and that Inambao had personally been confronted more than once

by Angolan recruiters. Although the poachers know the dangers, they are the breadwinners for their families and with a lack of jobs, they are forced to look for alternative methods to support their families.

The journey down allowed us to perceive Zimbabwe in a slightly different light to the one painted in Victoria Falls. Within the first ten minutes we were met with the “dreaded roadblock” and police swamped the car in their striking uniforms. Luckily for us, our driver knew the protocol and, after a five-dollar handshake, we proceeded on our way; this process was repeated five times over the next two hours.

Having spent the previous week in Botswana, who have a very strict policy against poachers, it was fascinating to get some insight into the bigger picture and how shooting poachers on first sight is perhaps only a shortterm solution which can cause dramatic long-term effects within the community.

On arriving in Dete, the main gate to Hwange National Park, we were met by David, the manager at The Painted Dog Conservation. In true African style, we were thrown on the top of his car whilst he cruised through the bush and we were expected to dodge the overhanging branches. Luckily, the four of us managed to arrive at PDC with only a few scratches and were welcomed with some fine hospitality.

We left Kazangula in high spirits, albeit in slight trouble.

After launching the drone for some aerial footage, the local women’s club had rushed to the headman’s house in terror saying there was a “spy jet following them.”

However, after clearing up the confusion we set off.

Livingstone The cycle into Livingstone was our first glimpse of civilisation since we had departed Francistown almost two weeks earlier and with our sanity becoming questionable and peanut butter jelly sandwiches running low, we welcomed a couple of days off with open arms.

Visiting Victoria Falls had been hyped up hugely and the four of us were incredibly excited to arrive at the park on the Zambian side. Passing through the gate was like entering a rain cloud just before it released its contents and with the river so high it was incredibly difficult to see anything. Although the visibility was poor, it was amazing to experience the immense power of the river and it was every bit as mighty as I had imagined. We spent the remainder of the day trying to rescue a damsel in distress’s passport that had been stolen by a baboon, but fled in true heroic fashion after a local had tried to help the situation by hurling a stick at it.

The border crossing from Zambia into Zimbabwe took us across a small bridge with a panoramic view of the falls and after declining twice to participate in the bungee jump due to “time restrictions”, we entered Zimbabwe.

From left, right and centre, salesman trying to sell us three trillion dollar notes confronted us and we struggled to break free of their fine-tuned hustle.

After a good nights’ sleep we were ready to head down to our second filming spot. Having decided not to cross the border in Botswana and not wanting to retrace our steps back through the lion-infested parks, it was time for our first public transport experience.

The Road To Hwange Catching a local shuttle in Africa may be a lengthy process, but it comes with its moments. Having been adamant that no one else could fit in the car, our driver and his young apprentice spent the next hour patrolling up and down a 100m stretch of the road enticing more people to sit on our laps. With three in the front, six in the back and one in the boot, we finally convinced our driver it was time to proceed towards Hwange National Park where we intended to film the Painted Dog Conservation.

Painted dogs (more commonly known as wild dogs) have now become one of the most endangered species on the planet with only 7,000 left in Africa. To put things in perspective, there are 300,000 elephants left in Africa.

I’m really excited to spend the next few days in Hwange and learn more about The Painted Dog Conservation and their efforts to conserve one of the world’s most endangered species.

Things we’ve learnt: • You can always fit one more into a car.

• Wadi doesn’t always sleep in tents.

• Locals can confuse drones for spy jets.

• Pap is surprisingly tasty.

• Wadi has bowels of steel, even when six laxatives fall in his coffee ‘by accident’.

• We don’t get yoga.

Follow the boy’s adventures at:

www.cyclingforrangers.com.

64 | Cycling World

August 2017| 65

An Introduction to Track Cycling Written by Lana Redgewell,

Session Coach at Lee Valley VeloPark

Jumping on a fixed-wheel bike with no brakes whilst riding around gravity-defying bankings, elbow to elbow with the rider beside you, can be a terrifying prospect.

66 | Cycling World

Darren Fawr Mountain Bike Trails Blaengarw op offs r d b la s , s le o h b m o b , Berm res u t a fe k c o r l a ic n h c e t and Directions: Leave M4 at J36.

Follow the road signs to the Garw Valley and head towards Blaengarw and Parc Calon Lan. Trails begin here. We are just over half an hour drive away from Afan Forest Park and Glyncorrwg.

Parc Calon Lan, Railway Terrace, Blaengarw www.gvcc.org.uk • www.facebook.com/GarwValleyMountainBikeTrails

Info on our trails:

FREE PARKING at Parc Calon

Black ‘Gellideg’ Trail

Blue ‘Glengarw’ Trail Distance

Climb

Time

Distance

Climb

Time

3 km

100 m

30 mins

3 km

100 m

30 mins

T

he perfect appetiser for mountain biking in the Garw Valley. Suitable for riders with intermediate bike skills. The winding single-track together with beautifully crafted berms offer lots of fun and exhilaration.

Has to be ridden to be believed. Suitable for expert mountain bikers. t offers a leg and lung burning climb coupled with one of the most varied and thrilling descents anywhere around. Berm, bombholes, slab drop offs and technical rock features, the ellideg has it all!

You can also link both the trails for a great 6km loop

Managed by Garw Valley Community Council

In addition a tarmac surfaced cycle path, suitable for all types of bikes and all ages, runs from Bryngarw Country Park at the start of the valley, all the way up to Parc Calon an in Blaengarw, approximately . km. This is a linear route that connects to the National Cycle Network.

August 2017| 67

B

ut once you get over the fear (which you will do very quickly) you’ll find that track cycling is an extremely exhilarating sport that has multiple benefits that can be transferred to any cycling discipline, including improved fitness, advanced bike handling skills and competitive performance.

Here are just a few of the many reasons why you should consider giving track cycling a go….

1.) Scary is good! The scary bit is actually good for you.

Even Laura Kenny CBE has commented that, “riding with a fixed-wheel bike with no brakes will improve your bike-handling skills quickly”.

2.) Pedal strokes will become smoother. When riding road and mountain bike trials you can often find yourself falling into bad habits. It might be that you rely too heavily on the stronger muscle groups or find yourself stomping down on the pedals, which will lead to dead spots in your pedal strokes. Fixed-gear bikes require a more fluid pedal stroke which will in turn lead to the production of extra watts of power.

3.) Fitter and faster quicker. Track cycling allows you to cycle at your fastest without stopping for obstructions in the road or traffic lights. Training on the track allows you to generate more speed and explosive power which can then be transferred to the road or trials. Additionally, track cycling requires cycling at a higher cadence than on the road (around 110 to 130rpm) which will benefit you a lot when you return to the road.

4.) Whatever the weather or time! Visiting your nearest velodrome means that you do not have to worry about bad weather, head winds or it being too dark.

Most velodromes will have a variety of sessions for you to choose from, so whenever you are free you can still fit in some track time. This also allows you to monitor your progress more accurately.

5.) New community of friends. Every cycling discipline has their own unique community of cyclists and by getting into track cycling you’ll be surprised at the amount of people you will meet on the way.

6.) Transferable Skills. No matter what level of track cycling you get up to, you will always learn skills and techniques that will cross over onto the road, BMX and mountain bike trails.

Lana’s Top Tips for Beginners: 1. If you haven’t already, get some padded shorts.

They do not need to be expensive and you will really appreciate them at the end of the session.

2. Don’t be nervous! I know it is easy to say but remember that everyone in the session feels exactly the same and are all at the same level.

3. Never be afraid to ask questions! If you’re not sure on a particular exercise the coach is asking the group to do, just ask them to go through it again.

Never enter the track unless you know exactly what you’re doing.

4. Do not rush to buy a bike or equipment. We suggest hiring our equipment throughout your accreditation, this means all the riders are on the same gearing.

5. Just enjoy yourself!

68 | Cycling World

CAPE TOWN SELF CATERING ACCOMMODATION Horizon Cottages offers affordable 3-star quality self-catering accommodations for your assurance of an enjoyable Cape Town holiday or weekend. Our accommodation is accredited by Cape Town Tourism and rated by Tripadvisor as No1 lodging in Noordhoek You will be assured of a peaceful, quiet, and relaxing stay in our Noordhoek accommodation. All our accommodation units are one level and there are no steps to negotiate, making this convenient for both young and old guests.

Self-Catering Accommodation We offer affordable, self-catering accommodation with spacious living rooms and open plan kitchens, fully equipped with everything required to make this your Cape Town holiday home. Our rates are affordable to meet your budget, but the quality is not compromised. Main bedrooms all have King beds with orthopaedic mattresses, and our bedding is luxury white cotton percale to ensure a comfortable night’s rest. Choose your ideal accommodation for your holiday in Cape Town by clicking on the links to the accommodation type to obtain full information

Facilities include: • • • • • •

Free Wi-Fi - high quality and uncapped throughout the property Flat screen TV, DVD player, satellite TV (DSTV) Secure undercover parking Outdoor braai(bbq) areas Excellent security Outdoor pool with lapa and sundeck PO Box 698 Noordhoek 7979, 9 Sea Cottage Drive, Crofters Valley, Noordhoek Cape Town, Western Cape, 7979 South Africa Tel: +27 (0)21 785 1604 • e-mail: info@horizoncottages.co.za

Orchard Camping more than just a campsite!

Orchard camping is a small family run campsite ideally situated at the edge of the Pennines.

Based in Penistone, South Yorkshire we are surrounded by beautiful scenery, fantastic bike routes and a range of walks.

We offer camping for approximately six pitches, but can extend to accommodate more for larger parties and special occasions.

Ideal location for Tour de Yorkshire 2017 and 2015 third stage routes.

In walking distance from Tour de Yorkshire final stage through Penistone ending at Fox Valley Stocksbridge.

Also 6 miles from Your de France Route English leg through Holmfirth and finishing in Sheffield For bookings and more information: Call 01226 762889 or 07966 721068 or email: bookings@orchard-camping.co.uk

August 2017| 69

A Guide to Track Accreditation: To ride the velodrome track at Lee Valley VeloPark during track leagues and structured training sessions, riders must have completed our four stage accreditation process: Stage 1: Stage 1 is an hour long and involves learning the basics of riding the velodrome track and a fixed wheel bike. You will also learn a range of new skills and techniques including group riding, track gradients, hand positions and riding in a basic line.

Stage 2: Stage 2 is a two-hour long session which aims to progress riders from the basic skills learnt so far to a range of techniques including group riding exercises and techniques to help ride in a group.

Stage 3: Stage 3 is also two hours long and is aimed to help riders learn how to apply speed to the techniques they have already learnt, as well as improving their skills within a bunch.

Stage 4: Stage 4 is a two-hour long assessment which will access all the skills learnt in stages 1 to 3. You will be assessed in a range of scenarios and exercises from each of the previous stages.

Accredited: Once you are accredited you will be able to attend structured training sessions known as Power Fitness and Race Ready. Once you have attended five of these sessions you will qualify to compete in track league events and ride the velodrome track at Cycle Derby Velodrome, National Cycling Centre Velodrome in Manchester, Wales National Velodrome and Sir Chris Hoy Velodrome in Glasgow.

For more information, please visit www.visitleevalley.org.uk/velopark

70 | Cycling World

Understanding Track Competitions

By Phil Jones, www.cyclingrevolution.com

T

rack cycling can seem like an impenetrable beast to the uninitiated, with seemingly complicated races, convoluted rules and technical jargon that makes you feel like you need a glossary to understand.

Sprints

In actual fact, track cycling races are very simple when you know what s going on. There really is nothing quite like going to a track event to fully understand the basic rules, the nuances, the tactics and the technical terms.

The team sprint, on the other hand, more resembles a team pursuit, with the competing teams starting on opposite straights on the track. The concept is still the same though; three laps of the track and the fastest wins, only in the team sprint a rider peels off at the end of each lap, until you re ust left with one man to take on the final lap, solo.

The recent C Track World Championships in ong Kong saw ten events run for both men and women. Keen observers will note that figure is substantially higher than the five contested at last summer s Olympic ames in Rio, where track cycling got its biggest exposure to the world. Sporting politics, a desire to have the same number of medals contested between men and women, and the Olympic Games not wanting to become too overblown are the main reasons behind the disparity in races between the two events, meaning even those aufait with Olympic track cycling may still be missing out on the best of the action.

Track events can broadly be split into two categories bunch races and tests against the clock. They can also be split into sprint and endurance events, but more on that later.

Against the clock

Pursuits One of the simplest races to watch and understand is the individual pursuit. Two riders set off on opposite sides of the track, both aiming to complete 4km in the shortest amount of time. The fastest one wins, and if one rider manages to catch the other before the 4km distance is reached, then that also counts as a win.

The team pursuit follows the exact same format, ust that there are four riders competing in each team and they take turns to ride at the front of their quartet, putting in the greatest effort to punch a hole in the air while their teammates roll along behind in their slipstream, before swinging up and joining the back of the queue.

The individual sprint sees two riders race head-to-head over three laps, with the first one to cross the finish line the winner â&#x20AC;&#x201C; simple as that.

Keirin An event that hails from a history of gambling in apan, where a field of six riders set off behind a pacing motorbike known as a derny. The bike takes three laps to get up to a speed of around km h, before pulling off the track to leave a six-way sprint over three further laps the first rider over the line wins.

Time trials A test of speed and endurance, thereâ&#x20AC;&#x2122;s nothing much to understand here. The men race over one kilometre, which has led to the race commonly being known as the kilo, while the women race over 500m. Each rider takes it in turns to set their mark over the distance from a standing start, and the fastest wins â&#x20AC;&#x201C; simple.

Bunch races Scratch race A scratch race is as simple as a race can be. The bunch set off on a race over a pre-determined distance and the first rider to complete that distance is the winner.

Complications come when riders launch attacks to try and gain a lap on the field. f a rider does successfully break from the front of the bunch and ride away until they re oin at the rear of the field, then they will inevitably complete the allotted distance a lap earlier than their competitors and will be declared the winner. If two or more riders take a lap on the field, the winner will be the first over the line in the ensuing sprint.

August 2017| 71 Points race

Olympic races

Non-Olympic races

Much the same as a scratch race, a points race is contested over a set distance, with sprints at predetermined points throughout the race. A 40km points race, for example, will run over 160 laps, with the first sprint coming with 150 laps to go and another sprint every ten laps until the end. Riders collect points for where they finish in the sprint, with the first rider being awarded the highest number of points and the final sprint being allotted double points. The rider with the most points at the end wins.

Omnium

Individual pursuit

Team pursuit

Madison

Sprint

Points race

Team sprint

Scratch race

Keirin

Time trials

Competitors can again attack to try and take a lap, with anyone successfully lapping the field being awarded 20 points, while you get a measly five for winning a sprint, so taking a lap is highly sought after but hard to achieve.

Madison Recent rule changes make the Madison one giant points race, only with riders competing in teams of two, rather than individually. While one rider is ‘in the race’ their teammate conserves energy by rolling around the top or bottom of the track until their teammate throws them into the race via a ‘handsling’ – allowing them to switch places, and so on and so forth.

It can make for chaotic, but also compelling, viewing and is one of those races that needs to be seen in person to best understand. Other than the handslings and teams, the scoring system follows the same format as the points race.

Omnium The omnium now consists of four separate events, each held on the same day, with the aim being to find the best all-round rider.

A scratch race kicks things off, with 40 points being awarded for finishing first, before a tempo race comes next. The tempo race sees riders given a five lap start, before a sprint on every lap for the remainder of the race – commonly 40 laps for men and 30 for women. Points are awarded for the first over the line each lap. The rider with the most points at the end of the allotted laps wins.

The elimination race, sometimes known as the ‘devil takes the hindmost’, comes third in the day and is a real crowd pleaser, always making for great viewing. After two laps the bell is rung, with the last person to cross the start/finish line in the next lap being eliminated from the race. Eliminations continue every other lap until you have a one-on-one sprint left to determine the winner.

Finally, after those three events, all the points accrued are taken into the points race with the same format as previously described, and the rider with the most points at the end wins the omnium.

Domestic racing and the future While the best of the best compete in the Olympic Games, World Championships and World Cups, you can’t stay at the top of your game with those events alone.

Fortunately, there are other race series’ out there to allow riders to hone their skills before heading to the international competitions.

Leading the pack among those events is the Revolution Series, which sees pairs of riders compete in a series of races over a night, accruing points for their team, rather like an omnium. The series began in 2003 at the National Cycling Centre in Manchester and has now spread to include race nights in Glasgow and London, with the Champions League format now including UCI WorldTour road teams fighting it out for supremacy alongside the best of Britain’s domestic track talent.

James Pope, of Revolution founders FACE Partnership, is keen not to stand still and is always developing new ideas to bring in fans to the sport, be they the Longest Lap (think trying to stay upright on a bike when your feet are still clipped into the pedals before the gun sparks an allout one-lap sprint) or the Madison time trial (a ‘kilo’ race completed in pairs with a Madison-style ‘handsling’ at the halfway changeover) or the involvement of the world’s best road riders.

“Fifteen years is a long time so we’ve had to keep changing, developing the format; you can’t just keep doing the same thing,” Pope advises. “A lot of people liked the way we used to do it, but I think it’s important to keep trying to innovate track cycling.

“We try and do different things each season, whether that’s creating a race like the longest lap, or the Champions League format, I think we’re just trying to keep people interested in the sport; get more people interested in the sport.

“The Champions League, getting these pro teams on the track, and creating the women’s competition will hopefully help to bring more fans in and still keep the existing fans interested in coming back to Revolution.”

72 | Cycling World

Cycling in the UK This issue we are exploring a whole range of different cycling locations in the UK. From the city-based Coventry in the Midlands, to the more remote destinations of Cumbria and Islay, there is certain to be something for everyone in our selection. So hop on your bike and get exploring â&#x20AC;&#x201C; thereâ&#x20AC;&#x2122;s a whole country to explore!

August 2017| 73

74 | Cycling World

The gentle beauty of Suffolk Lindsay Want discovers how a curious county with no motorway, that’s barely 100 miles north of London, is a picture-perfect place to pedal, whether you want to whizz around, forge through forests or gently enjoy cycling in the slow lane.

A

light at Needham Market station and it soon dawns on you that the only thing about Suffolk that s high rise are the hollyhocks. edal off, and gentle valleys begin to roll. The skies stretch out as wide as wide can be to greet you across the gentle folds and fields of the landscape and before you know it, a luxurious 17th century farmstead is the place you can call home for the night. A lazy supper and a moment or two amongst the bright garden borders later, it’s time for sweet Suffolk dreams of tomorrow s hearty breakfast brim-full of home produce and the open road or should that be lane , which promises castles, cliffs and a hugely historic coastline, complete with a house in the clouds. All fairy tale stuff. You re practically guaranteed to sleep like a beauty!

eaving the five-star comfort of Bays arm B B at Forward Green is a tough call, but forwards means gentle on the legs along quiet country lanes here in midSuffolk and green is definitely the colour of the day. At ebenham, half-timbered cottages lean on each other along the roadside, looking lazily across the little river or wide grassy verges. Red brick ‘nogging’ between ancient beams, carved corner posts and ettied upper oors all suggest a wealth of things. So too, the mighty int church tower peeping above The Woolpack pub. There s a real pattern to Suffolk s medieval wool towns, but the route map says, ‘let’s save that for another day’.

Onwards then, and upwards to the at arable lands around Stradbroke and a great network of B-roads which would surely go down a swarm with some club cycling

August 2017| 75 acquaintances. Then it s first past the post mill and along the National Cycle Route to the bustling market town of Framlingham, famed for its royal history and Crown Inn glory.

Castles and conundrums The old coaching inn is a great place to refresh and stay – rambling, but right in the heart of things on Market Hill, just a few steps from the resting place of Henry VIII’s illegitimate son, Henry Fitzroy, and Baron Bigod’s massive 12th century curtain wall castle. Spin forward to the 21st century well, the Tour of Britain will be coming this way in September) and this is Ed Sheeran’s famous Castle on the Hill. Nip round the back, and beyond the bailey, the panorama of the great mere across to a ogwartsstyle college is more than memorable. But there are other views to drink in just a pedal push up the road at Shawsgate ineyard. Will the M ller Thurgau with a Suffolk twist hit the spot Or do tomorrow s potential pints of Southwold ales, sipped in-situ on the coast, hold more eastern promise?

Suffolk coast is calling and Covehithe seems the perfect enigmatic introduction.

With head down for a moment, and ploughing through the gears as the North Sea ‘breeze’ brushes across the wide sandy fields full of prime Suffolk porkers and verges of dancing cow parsley, Covehithe’s majestic ruins appear out of nowhere. The road goes nowhere too and, save for a cluster of cottages, the village is strangely nowhere to be seen either. Footpaths lead from the bizarre church within a church, past the pigs to crumbling clifftops, a wild and beautifully haunting landscape and a hungry sea which explains all.

And so, the story of Suffolk s heritage coastline unfolds.

A few miles south, Southwold is a real beacon. The ohso-attractive and gently nostalgic seaside resort, with its sophisticated pier and array of beach huts, has a landmark lighthouse to warn of the sand banks at sea, but ironically has had to bring in sand for its beaches due to tidal drift. At the Adnams hotel in the vibrant town centre, a local pint of ‘Ghost Ship’ seems an appropriate

Crumbling cliffs and captivating coastlines Little compares to the quiet country lanes disguised as NC which lead past patchwork fields and ancient abbey sites, through historic villages like Bramfield with its crinkle-crankle wall and church with a round tower that, for some reason, is not even attached. t s so trafficfree and gentle that even the GPS seems to have got the message and is enjoying a bit of a holiday, rather than constantly re-calibrating to set the pace. And the tiny hamlets and much-loved communities keep coming, each with their own time-honoured titles like the unusual ggeshall with its three-stage thatched church and sparkling modern stained glass. Meanwhile though, the evening companion, especially with a spot of reading about the nearby eerie marshlands which so inspired crime-writer, ames.

A ferry good idea t d be easy enough to coast down the Suffolk coast if there weren’t so many estuaries to negotiate. But where there s a will, there s a Suffolk way sometimes across a bridge, but often by ‘foot’ ferry. Fortunately, bike wheels are also accepted on board, so down at Southwold harbour, there’s a little watery journey to Walberswick, before pedalling down traffic-free stretches to discover another town lost to the sea at unwich. The fab, free little museum tells the tale of freak storms sealing the

76 | Cycling World

STRATHMORE H O T E L S

ARE YOU LOOKING FOR SOMEWHERE NEW TO CYCLE THIS SUMMER? Then why not book your stay with Strathmore Hotels? Our hotels stretch from the beautiful countryside of Harrogate all the way up to the Scottish Hills of Nethy Bridge.

CYCLE YOUR WAY THROUGH CUMBRIA...

Stay at the Cumbria Grand Hotel set in 20 acres of grounds and pick from a number of beautiful cycling routes available in the stunning Lake District. After a hard day of cycling relax and unwind in the comfort of our beautiful Seaview restaurant or take full advantage of the indoor games room.

YOU CAN ENJOY • Overnight accommodation with a 3 course evening meal and at high fibre breakfast Packed lunch for your day ahead • Free storage facilities and drying room for • any kit you may need the next day!

• We’ll even provide you with some free golakes guides for cycling within the local area ALL THIS FOR ONLY

• £65pppn Sun-Thu • £69pppn Fri-Sat Cumbria Grand Hotel Lindale Road, Grange-over-Sands Cumbria, LA11 6EN 015395 32331 salescumbria@strathmorehotels.com

EXPLORE THE SPEYSIDE WAY BY BIKE NEAR NETHY BRIDGE...

You’ll be able to explore the north of Scotland by bike when staying at our charming Nethybridge Hotel. This hotel is a first class base for sightseeing in the north of Scotland and has an abundance of local wildlife and local activities to enjoy.

YOU CAN ENJOY • Overnight accommodation with a 3 course evening meal and a high fibre breakfast Packed lunch for your day ahead • • Free storage facilities and drying room for any kit you may need the next day!

ALL THIS FOR ONLY

• £65pppn Sun-Thu • £69pppn Fri-Sat Nethybridge Hotel Nethy Bridge (Nr. Aviemore) Inverness-Shire, PH25 3DP 01479 821203 salesnethybridge@strathmorehotels.com

Travelling in a group of 10 or more? Let us know for a special discounted rate.

STRATHMORE’S TOP TIPS

• Be sure to bring your camera, you’ll see some stunning views and a picture speaks a thousand words!

• Interested in wildlife? Make sure you bring some binoculars to catch a glimpse of the local wildlife.

• Prepare for all types of weather, last thing you need is to be caught out by the forever changing British weather.

Visit our website to see all the hotels within our Strathmore Hotel Group

www.strathmorehotels.com

Subject to availability and exclusion dates. Prices quoted are based on two adults sharing a Classic Twin or Double Room

EXCLUSIVE 10% OFF ABOVE RATES WHEN QUOTING “CYCLING WORLD”

August 2017| 77

fate of medieval harbours and you just have to stop off at Greyfriars ruins to see All Saints’ last gravestone clinging to the clifftops.

Beyond Dunwich, it’s decision time. The Suffolk Coastal Cycle Route, which stretches all the way to Felixstowe, points the way inland a while, but the Suffolk Coasts and Heaths Area of Outstanding Natural Beauty beckons too.

Bright purple swathes of heather, golden gorse and all sorts of birdlife under the Suffolk sun make taking to the

Fish and ships

grassy, and occasionally sandy, tracks across Dunwich Heath to RSPB Minsmere a bit of a no-brainer (though not if you’re on a roadbike, of course). Back on tarmac, more abbey roads lead to Leiston, then bridleways vie with B-roads for your tyres and attention, delivering you back to the coast for more curiosities – this time, the Edwardian holiday village, Thorpeness, with its ‘halftimbered’ houses, huge boating lake and whimsical House in the Clouds.

No visit to Suffolk’s Heritage Coast is complete without a good dose of well-deserved fish and chips and next up (or heading south, perhaps that should be ‘next down’), Aldeburgh is the must-munch place to be. The hotel restaurants are happy to oblige, with warm views across to the boats pulled up on the shoreline and fisherfolk selling their catch. But nothing beats getting the goods from the local chippie and sitting up on Maggi Hambling’s iconic Scallop sculpture – the place to watch the ships go by and (if you’re lucky) an occasional seal too.

A stately sort of fishing village that’s only half of its original self, Aldeburgh was home to composer Benjamin Britten and, further along the Suffolk Coastal Cycle Route over the River Alde, his renowned Snape Maltings concert hall continues to attract big fish from international waters. Oysters are the order of the day at Orford, but cake from the Pumphouse Bakery proves to be more cyclist-fuel-friendly – energy enough to climb the two hundred steps inside the 12th century castle keep for breathtaking views over winding creeks and Europe’s largest vegetated shingle spit. Shingle Street seems an obvious next stop, with a note to self to return and go off-piste in Rendlesham Forest. But there’s another important port of call and boat to catch by the River Deben, before following the final waymarkers to Woodbridge – the remarkable ship burial of a warrior king at Sutton Hoo.

A right royal place to be As cycling stop-overs go, Seckford Hall in Woodbridge is a right royal Tudor treat. Elizabeth I reputedly held court at this grand redbrick pile and rumour has it, medieval king, Edward VI, died in the Great Hall’s armchair. Time to squeeze in a swim and possibly a spa treatment

78 | Cycling World

The Thomas Lord nestles in the picturesque Hampshire village of West Meon, close to the historic market town of Petersfield, not far from the beautiful city of Winchester and with easy access from the M27 and M3. There’s also some stunning scenery to be enjoyed year-round, on foot or by cycle in the nearby rolling countryside of the lovely Meon Valley. This is one of the Upham Group’s traditional but reinvigorated country inns at the heart of their Southern English communities.

You feel the warmth the moment you cross the threshold into the delightful bar, with its wooden and leather furniture, half-panelled walls, cosy log fire and range of excellent ales. In the dining room, done out in similarly rustic style, food is a highlight. In summer, fresh pizzas are cooked in an outdoor oven and you can eat in the lovely, large garden whenever it’s warm enough. Locals tend to the kitchen garden, which adds to the friendly village-pub atmosphere. With newly built outdoor luxury accommodation this is the perfect pit stop for your cycling travels.

Tel: 01730 829 244 • www.thethomaslord.co.uk @thethomaslord @ThomasLordPub

info@thethomaslord.co.uk @thomaslordwestmeon

Contact: Llechryd, Cardigan, Ceredigion SA43 2NT Tel: 01239 682 871 bookings@flambardshotel.co.uk Sherwood Cottage is ideally located for the nearby Tennyson We are based at Llechryd in the beautiful county of Cardiganshire, West Wales

Trail leading to the Needles Battery and Alum Bay to the west

Flambards Hotel & Tea Rooms is a traditional family run tea shop serving quality homemade food created from fresh local ingredients and produce.

Yarmouth ferry port, Freshwater Bay Golf Course 5 minutes and

and coastal path to the east. We are 10 minutes by car from the The Farringford Hotel, the home of Alfred Lord Tennyson, is 200 yards away with its own golf course and restaurant.

The Tearooms are disabled friendly having easy access and free parking spaces.

Our location is well situated for our Hotel Guests: use us as a comfortable base in order to visit the many and varied attractions of Pembrokeshire, Cardiganshire and Carmarthenshire.

Why not stay for a while in our pleasant and comfortable rooms, then perhaps, take a leisurely stroll by the River Teifi. You can make a visit to nearby Cilgerran Castle and village or take the dog for a run on the long sandy beach called Poppit Sands, on the Estuary at Cardigan.

• Located 200 yards from Freshwater Bay.

We are surrounded by the natural beauty of the Welsh rolling hills with many walking and cycling trails nearby

• Several Restaurants within five minute walk.

• Full English or Continental Breakfast.

• Private Bathroom.

• Parking and Free Wi Fi available.

• Opposite No.12 Bus Stop.

• Open all year.

Location

We are easy to find. Just follow the A484 road between Cardigan and Newcastle Emlyn.

Sherwood Cottage, Gate Lane, Freshwater, Isle of Wight, PO40 9QD Tel: 01983 719848 • Mobile 07496 608 425 email: smugcott@gmail.com

August 2017| 79

either side of the overnight, then it s off to find more royal haunts after another little Suffolk bike and boat experience back on the coast between Bawdsey and Felixstowe.

Made popular as a seaside resort by the Empress of ermany in , the clifftops of elixstowe are lined with impressive late Victorian and early Edwardian villas.

Edward’s Mrs Simpson stayed here, but apparently wasn’t too keen on the sea breezes after all. Fortunately, another neckerchief whisked out of the pannier keeps any drafts at bay along the seaside cycling NCR stretch towards the Napoleonic fort at blustery Landguard Point.

It certainly comes into its element on your third riverboat ride across the mighty River Orwell and the Stour to Shotley Gate.

With bike and body back on Suffolk dry land, little lanes lead inland, dipping in and out of stunning Stour estuary views. There s a curious Tudor gatehouse at rwarton Hall, a favourite childhood haunt for Anne Boleyn. She might have later lost her head, but she left her heart here in the church, apparently. They say that enry visited her and her innocent beauty was a real picture, but not a patch surely on the beautiful discoveries just up the road, painted by ngland s best-loved landscape artist

Truly picture-perfect on t let any Constable Country clich s put you off exploring the Stour Valley and Dedham Valley by bike.

From Flatford Mill and Willy’s Lott’s House immortalised in The aywain , to the water meadows stretching out towards the gentle uplands at Stoke by Nayland, the

Area of Outstanding Natural Beauty warrants its title every pedal push of the way.

Where once great ‘lighters’ shifted cargos up and down river from Gainsborough’s Sudbury, cormorants now gather on the treetops and damsel ies dance by the water’s edge. Idyllic still? Absolutely. And what’s more, the Sustrans NCR1 leads all the way to delightful edham and a cluster of cyclist-friendly spots to rest up, refuel and stay.

Weaving across the county Tiny thatched cottages, all pargetted or pretty in Suffolk pink half-timbered hall houses and huge, huge churches.

Spin along the Suffolk- ssex borderlands, heading onwards and upwards from the Stour towards the

80 | Cycling World

• • • • • •

Mountain Bikers Welcome!

Great Rooms Great Food @ Volcano restaurant Secure bike storage Two minute drive from Cwmcarn Free Parking

£65 per night £89 per night £99 per night Food from £7.95 2-4-1 Offers Breakfast 6.50 Per person Twin / Double

August 2017| 81 beautiful valleys of the Brett and Box near Hadleigh and the history book opens up to reveal the wealth of the wool and cloth trade back in medieval times. No more winding creeks or flatlands here; the smooth-cycling rural route ducks and dives steeply down to the watersplash in picturesque Kersey, past colourful cottage gardens and rambling rectories in Chelsworth and on to what has to be Suffolk’s half-timbered jewel in the crown, Lavenham – a wool town, preserved like no other and once the 14th most wealthy town in England.

Up on the market square, above the River Brett, just a few doors down from charming Little Hall and across from the über-impressive Corpus Christi Guildhall, The Angel is s imply heaven sent. From here it’s no distance to walk, freewheel or wing it down to the leaning legacies on High Street or the must-indulge-because-I-deserve-it cream tea on the elegant garden terraces of the oh-sobeautiful Swan Hotel.

For the morning, there’s a promise of more leafy lanes winding through the heart of Suffolk back to Needham Market, a strange ‘growing’ stone on the village green at Hartest and Suffolk in microcosm at the Stowmarket’s Museum of East Anglian Life – more fascinating finds to punctuate what has to be cycling in England of the most inspiring and leisurely kind.

OTHER ROUTES TO DISCOVER: South Coastal Cycle Route An 88-mile (142km) circular signed route incorporating coast and countryside, including Felixstowe, Dunwich, Framlingham and Woodbridge. Much of the route lies within the Suffolk Coast and Heaths Area of Outstanding Natural Beauty.

The Painter’s Trail Cycle out to spot the locations immortalised by Suffolk’s superb local artists, John Constable, Thomas Gainsborough and Sir Alfred Munnings. A 69-mile (111km) circular route around the Dedham Vale and Stour Vale Area of Outstanding Natural Beauty.

Did you know?

The Tour of Britain will be passing through Suffolk on Friday 8th September, taking in Newmarket, Bury St Edmunds, Eye, Framlingham, Woodbridge, Rendlesham and finishing up on the coast at Aldeburgh.

Lindsay Want cycled Suffolk with long-established Needham Market-based tour operator and Suffolk specialist, Cycle Breaks.

The 8-day Suffolk ‘Castles, Cliffs & Constable’ package covered distances of around 20-40 miles per day. The company offers detailed route descriptions with multiple options each day, OS mapping and GPS routing, accommodation, a full luggage transfer service and breakdown call out. Quality hybrid bikes are included in the price with own bike discounts available.

www.cyclebreaks.com Tel: 01449 721555

Info points www.visitsuffolk.com www.discoversuffolk.org.uk (For downloadable leafleted day rides, plus how to purchase detailed map packs for longer distance and off-road cycle routes.)

82 | Cycling World

Cycling in the Coventry Area

By Peter Richardson, Coventry University Student Union Cycling Club

S

ituated right in the middle of the country, Coventry boasts some interesting and beautiful cycling territory. The absence of any significant hills means that getting around the local area is pretty quick and not too arduous, and the countryside is surprisingly close by. However, for those who also enjoy the city sights, Coventry is a unique destination.

Despite having suffered widespread destruction during the Second World War, there is a wealth of history to be seen, ranging from medieval Spon Street, which has multiple reconstructed timber framed buildings from across the city, to the “new” Grade I-listed St Michael’s Cathedral, built adjoining the ruins of the 14th Century building destroyed in 1941. The Herbert Museum and Art Gallery has multiple exhibitions that take you through the history of Coventry and its many industries and significant events. In more recent times, Coventry has become a centre for manufacturing, and used to be a central hub for bicycle manufacture. The Transport Museum in the city centre features not only a plethora of motor industry artefacts and displays, but also a large collection of old bikes and a comprehensive explanation of the history behind them.

Heading out of the city centre can be tricky as there are some one-way systems and also the ring road to

negotiate. There is a cycle route, however, that takes you out to the west of the city, avoiding the ring road. Even further west lies the urban sprawl of Birmingham, but just before this is a village called Meriden, the traditional centre of England. This village was considered for many years to be the centre point of England, but with modern surveying technology, this has been proven to be slightly off the mark! Also in Meriden is a large obelisk memorial to the cyclists who died in the two world wars.

August 2017| 83

Coventry City Centre to Meriden Starting from the steps of the Cathedral, head out with the Herbert Museum and Art Gallery on the left and turn left down St Mary Street, and then left onto Earl Street.

Turn right onto Much Park Street and turn left at the end.

Take the second exit at the roundabout by the police station and follow the road to the next roundabout, also taking the second exit. Just after this roundabout is a zebra crossing, at which point you should turn left onto the pavement and join onto the cycle path immediately ahead. This path goes past a statue of James Starley, regarded as a fundamental pioneer of the bicycle industry in Coventry, and dips beneath the ring road.

Turn right just out of the underpass and up the slope past Queens Road Baptist Church, and join onto Queens Road. This takes a sharp left turn by the tall Ramada Hotel, after which, turn right down Brunswick Road, going left at the end of that onto Albany Road. Just after the railway bridge, go right up Broomfield Road, following it to the end where you will see Hearsall Common, a large expanse of grass. Turn right, head towards the traffic lights and join the cycle path on the left on the B4101 Hearsall Lane. Take the second exit at the roundabout onto Broad Lane, and follow it for roughly 2.5 miles before turning right onto Back Lane. At the end of Back Lane, turn right onto Berkswell Road and finally take a left at the end to go into Meriden. The ancient wayside cross marking the traditional centre of England and the cyclistâ&#x20AC;&#x2122;s memorial stand opposite each other on the small village green.

Further afield from Coventry lies Warwick and Royal Leamington Spa, both reachable within the hour at a steady pace. They are best reached via the A429 Kenilworth Road (which has a segregated cycleway if you so choose), which from Coventry City Centre will take you past War Memorial Park, a large popular area just to the

84 | Cycling World

become a uali ed

skydiver by completing the British course.

ÂŁ1195

earn kydiving is based in the lgarve. We can collect you from aro airport for and give you your own room in an apartment ne t to the air eld for only info@learnskydiving.co.uk

Tel: 01252 628 062

a night.

August 2017| 85 south. It plays host to the Godiva Festival, a free music event held in July every year. It is strongly recommended not to take the A46 Warwick bypass as this is more like a motorway than an A-road, and this is not particularly obvious on some maps! The A429 will take you into Kenilworth, where the medieval ruins of Kenilworth Castle are situated. The Kenilworth Greenway Project begins here and ends in Balsall Common, following the route of a disused railway line, free from traffic. Further south of Kenilworth, you will eventually arrive in Warwick (which also has a castle!) and Royal Leamington Spa, both of which are pretty towns and well worth a visit.

Heading west of Kenilworth takes in some quiet, winding and undulating country lanes where you will seldom encounter a car. From the south side of Kenilworth follow Rouncil Lane towards Beausale; a few nice roads lead out of here and make for some peaceful riding.

relatively busy road and Brinklow is situated directly on it. From here, you can take a few different routes along some brilliant country roads, with those that lead to Monks Kirby, Stretton-Under-Fosse, Easenhall, Cathiron and Churchover being among the best. If you have the legs to venture further afield into Leicestershire, Stanford Hall is situated in some beautiful countryside and pleasant roads, just east of the where the M6 joins the M1 near Stanford-on-Avon.

Further south between Coventry and Rugby is Draycote Water, a reservoir often used for sailing but with a rideable circular path of roughly five miles around its perimeter. This is a pleasant ride but can be busy when there is nice weather. Heading back to Coventry from here, take the B4453 back through Princethorpe, WestonUnder-Wetherley and Cubbington, and then up towards Stoneleigh, as these roads make for some pleasant riding, although they do inevitably get busier the closer back towards the city you get.

For those who like the hills, as previously stated, there is not much locally for you to really push the boat out, but what does exist can be useful and a challenge depending on your level of fitness and experience. The small village of Burton Dassett lies in between Coventry and Banbury, within Burton Dassett Hills Country Park. Here, atop the hill is Burton Dassett Beacon, presumed to have once been a medieval lookout tower or even a windmill. A road passes through the country park, and from the Temple Herdewyke side, it is a relatively steep but short ascent.

Further south, to the west of Banbury, is Sun Rising Hill and Edgehill. Both are roughly equivalent in terms of difficulty and both are less than a mile in length and are no more than a seven percent average gradient.

To the south west of Warwick is Stratford-Upon-Avon, which is quite a large town famed for being the birth place of Shakespeare. Even if his plays and writings were never really your thing at school, it is still worth dropping by for a look around! There are a few museums to see and the town has many half-timbered buildings which give it a rather Tudor appearance!

The B4098 north of Coventry takes you towards Fillongley. Heading east from here towards Maxstoke takes you over one of the few ascents in the area along a quiet country road, but for the seasoned hill climber this will not be a challenge. Heading further north of Maxstoke is Kingsbury Water Park, a nature reserve with several lakes and paths that are generally smooth enough to be comfortable, even for those on road bikes.

The area between Coventry and Rugby to the east is perhaps the best area locally for those who enjoy long, quiet country roads. Heading out of the city on the B4428 takes you past Coombe Abbey on the left-hand side, a former country house at the end of a long approach, situated in stunning gardens. A popular location on a sunny day, itâ&#x20AC;&#x2122;s worth stopping to see. Carrying on the B4428 will eventually bring you into Brinklow, a quiet village about six miles east of Coventry. The remains of a motte and bailey castle can be seen here to the north east of the village. A quick glance at Warwickshire on the map and it is difficult not to notice the long, almost perfectly straight road that traverses the area from Cirencester to Leicester. This is the Fosse Way, a Roman road which now forms a large part of the A429 and B4455 which passes to the east of Coventry. This is a

Continuing further south still to the Warwickshire border with Oxfordshire are the Rollright Stones, a Neolithic stone circle, whilst not as spectacular in size as Stonehenge, it is still a mysterious place. There are also more standing stones in the fields adjacent, with various tales and folklore associated with how they came into being. They are in a field and so for those on road bikes, it is recommended to dismount and walk through the gate (no more than 100yds).

There is something to suit every taste in Warwickshire and this is by no means an exhaustive guide to the sights and routes here. Coventry is well connected to neighbouring cities and is less than half an hour by train to Birmingham New Street, from which you can catch a train to some of the furthest reaches of the country.

Travelling by road, it is around 15 miles from the M1, and the M6 passes to the north of the city.

86 | Cycling World

Cycling in Cider Country

Written by Liz Pullin, Visit Herefordshire

P

art of the charm of Herefordshire comes from its unspoilt countryside, enjoyed by visitors all year round. Farming is at the heart of Herefordshire and to the county is particularly renowned for its cider, with over half of all cider produced in the UK coming from Herefordshire.

Combining these two themes, Herefordshire uniquely has two cider cycling routes around Ledbury and Pembridge.

Both routes are about 20 miles long, with shortcuts for those who want a shorter route and take in some of the local cider producers and other attractions along the way.(www.ciderroute.co.uk/cider-cycling) Along with cider cycling in Ledbury, you are also on the doorstep of Malvern and astnor. The village of astnor is home to the grand astnor Castle which is well-worth a visit on one of their open days. Head over towards Malvern which will bring you into Worcestershire and is a great place for cyclists who en oy a hilly ride. The website www.malverntrail.co.uk provides a lot of information for those interested in cycling around Malvern as well as routes, refreshments and things to see and do.

Pembridge, located in the north of Herefordshire near Leominster also forms one village on the Black and White Village trail â&#x20AC;&#x201C; a circular route visiting the quaint black and white villages of north erefordshire. The Black and White illages eisure Cycle ide is an easy nine or mile route, visiting the villages of Pembridge, Eardisland, ilwyn and Weobley. The shorter route avoids the A for those who wish to stay on quieter roads. Highlights along this route include Dunkertons Cider Mill and Burton Court. (www.blackandwhitetrail.org) Wheely Wonderful Cycling, run by Chris and Kay Dartnell, is a cycling holiday company just over the border in udlow, Shropshire. They offer a range of cycling holidays, sorting out the accommodation and luggage transfers while you enjoy the sights without the hassle of having to carry everything with you.

The tours include the Black and White illages, erefordshire ardens and a Cider Orchards Tour, to name a few. (www.wheelywonderfulcycling.co.uk) n south erefordshire, you will find the birthplace of tourism, oss-on-Wye. Standing on the banks of the iver Wye, Ross is a great starting point for exploring south Herefordshire and the Wye Valley AONB by bicycle. Six Bridges over the iver Wye is a -mile circular route passing through several historic villages. As well as going past the English Heritage Goodrich Castle, there are plenty of cider producers to sample along the way.

Symonds Yat is worth a visit, especially if you are going towards oodrich Castle. oss-on-Wye to Monmouth is a popular route at only miles, so a stop-off in Symonds Yat allows you to see some of the most beautiful sights of the Wye Valley in the county. Locally, Revolutions at Ross is a cycle shop with a workshop for any repairs you might need when on the road. (www.revolutionsatross.co.uk) West erefordshire offers something special views of the Golden Valley and Black Mountains, relatively unspoilt countryside, village life and quiet roads are in abundance. The Olchon alley provides a closed off loop, ideal for families wanting to explore the area with quiet rural roads and plenty of trees providing shade. If you are passing through Longtown, make a stop at Hopes of ongtown, the local village shop and post office where you can stock up on drinks and snacks for a day out, as well as local produce and gifts. For the more competitive cyclist, the Golden Valley is also a great location for hill training.

A42

A426

RW

A4 3 A430 0

A50

Milton Keynes 1

42

1

A42 A4146 Tod Winslow A4 Leighton 13 Bicester Buzzard

5

A4 18

BUCKINGHAMSHIRE A41

9

Witney Kidlington

A4

A420

0

Dun

Aylesbury

Oxford

8

A41

8a 8

7

Thame

OXFORDSHIRE

40 A 10

09 A4

A40

Bampton

Ne Pa

14

A4

10

A34

ames R Th or Isis

9

A43

A508

A4 26

A3 61

2

A4260

A36 1

A43

M1

Buckingham

Charlbury

A4 09 5

A36 1

6 A4

A3 8

A444

A435

A3 8

A4 11 2

A4 49

A42 9

50

A449 A4

51 A4

88

A467

A5

Tr 13 A4

A4 29

A41 6

A

A4 88

A49

RI

MB

7

A4 8

A483

A4 81

70

428

A5

A4

Northampt A

08

A4 83

15

A413

A4 8

83

A4

AN

A4

MO

7 A4 8

CA

15a

A509

Te ifi

16

M40

15

A417

61

A3

A4

Cotswolds Cirencester Cir Ci rencester

A45

A5

Afo n

A5

Burford

00 A45 A45

28

Brackley

4

24

11

A4

A4

10

9

NORTHAMPTONSHIRE Olney

Banbury

Chipping Norton

7 8

Kettering

Wellingborough

Towcester Silverstone

Moretonin-Marsh

A44

5

2

A4

Weedon Bec

Byfield

A423

Chipping Chippin Campden

A3400

A4 85

9

17

13

0

A476

18

M45

A14

1

Crick

Royal Leamington Daventry A425 Spa

Stratford- Wellesbourne Stratfo upon-Avon upon-Avon A A422

A6003

19

19

A45

C

A6

1

Rothwell

A5

A46

14

A 5199

0 A34

A435

Chalford

A447

2

428

A4304

M1

Rugby

12

Northleach

A419

4

A4 5

Coventry A

4 A M40 177

6

13

20

M6

A427

Lutterworth

WARWICKSHIRE Southam

4 A4

LLydney ydney

Bedworth

A46

Brockworth

12

GLOUCESTERSHIRE Stroud St

A5

A6

Market Harborough

Hinckley

2

Kenilworth

A43

A435

Rag glan Raglan MONMOUTHSHIRE

A421

Cinderford

A40

2

1

M69

3

A45

Warwick15

Broadway

A436

11a a

5

Stow-onthe-Wold Cheltenham

10

17 A4

Barg goed Bargoed Treorchy Bar

A40

A417

69

9

Blaenavon

6

11

Gloucester

A

A4189

A46

A4

Tewkesbury Tewkesbury M5 Newent

M50

A40

6 413

R Wye A466

05

7 A413

Tredeg Trede gar Ebbw Tredegar Vale Vale

1

16

9

Ross-on-Wye

Abe gavenny Abergavenny avenny Monmouth

AEN TORF

A4

A466

Merthyr 46Brynmawr 5 Tydfil Tydfil A 4 A40

A465

dare Aberdare NEATH PORT TALBOT

A40

3a

Alcester

Evesham 8

2

3

3

M42

A44

Pershore Pershor Persho

A4104 A43 8

Ledbury

4

2

A42

Malvern Malve lverrn lve rn Hills

A438

Wye Valley V lley Va

65

A4

49

A4

A448

M5

7

A4103

9 A4

9

Pontardawe

A4

Ystalyfera

Hereford

Crickhowell

R Usk BLAENAU GWENT

MERTHYR TYDFIL 059

7 06 A4

M4 SWANSEA

7 A4

49 48

886m

A4

Llanelli

Pen y Fan

aff RT

Pendine Carmarthen Burry Port Bay

15

ye

A4

4a 1

Redditch

6

Great eat Malver Malve Malvern rn

65

480

The Bla Black Bl ack Mounta Mount Mountains ains

BRECON BEACONS

Brynamman A474

Ammanford

Kidwelly

A483

A48

42

A

i

Afon Tyw

A484

66

A40

Sennybridge

9

A40

Llangadog

Llandeilo

8

Talgarth T Tal garth

Brecon econ

0

06

Carmarthen t Clears A40

A4

Hayon-Wye

Droitwich oitwich Spa

A

Sarnesfield A

A43

RW

5

2

M6

6

4

4

8

A449

COUNTY OF 44 Worcester A4 Bromyard Bromya omyarrd omya 17 HEREFORDSHIRE

7a 7 4

BIRMINGHAM

Bromsgrove

3

6

A47

21

Wigston Uppingham August 2017| 87

Nuneaton

T2 9 T1 5 4a 8

A38

M6

3

A44

A44

2

1 41

Leominster

A44

42

Bewdley A456

A

A4

7

A38

Llandovery

CARMARTHENSHIRE Rhydargaeau

A4110

Llandysul

8

3 A4

0 A47

Pumsaint

A4

Cynwyl Elfed

Builth Wells Wells

Llanwrtyd ells Wells

Llanybydder 2 A48

A484

Newcastle Emlyn

5

A47

11 A41

Lampeter

A486

Cardigan

Kington

A44

7

Wigmore

Presteigne

0

A487

88

A4

Llandrindod ells Wells

82

Synod Inn

A44

A411

8 1

Leicester

21a

7

A4

Atherstone

A5

T3

2

Stourbridge

Kidderminster

Ludlow

A4113

7 A4

Tregaron

A4

erporth

y Gw

CEREDIGION

Rhayader

58

Walsall

10

M6 Toll

1 14 A4

R WORCESTER TO CARDIFF Llangurig SUNDAY 10 SEPTEMBER 2017 Knighton Lledrod A4120

A485

Aberaeron New Quay

Clun

Shropshire Hills

e/A Wy

Llanrhystud

Llanidloes

Bishops Castle

10 9

Dudley

A4

Tamworth

T4

Brownhills

A 446

A470

A

Bridgnorth

vern R Se

A44

9

T5

10a

1

454

58

Church Stretton

A48

1

2

A4

Wolverhampton

A4

A49

8

Aberystwyth

9

A48

Newtown

M54

64

A442

44

R

CARDIGAN BAY/ BAE CEREDIGION

r ve Se

A4

Albrighton

Much Wenlock

Montgomery

n

Carno

0

Machynlleth

A493

Llanfair Caereinion

7 A4

89

A4

90 A4

n Afo

Tywyn

Princes Risboroug

A43 6

A46

22

0

1

A34

A37

A32

2 A34

A350

32

A346

A42

A42

A329

A42 9

A46

RS e

A4061

A

0

A4

9

11

A338

A4

8 A4

7

A36

A338

9

43

R Te

A286

n

A3(M

)

R Avo

A3

54

A350

8

5

A3

0

A3

A

A35

50

2

r

A3

ou St

A375

A388

A30

A379

A354

76

A386

A3

82

9

A37

1

A38

Paignton

Halwell

Yealmpton Bigbury Bigbury Bay Salcombe

South Devon

Berry Head

A31

12

A3

A381

Head

A38 A379

A385

Ivybridge Totnes 22

Brixham

1

Torpoint Whitsand perro Bay Rame

Plymouth

A3 8

A 374

1

A38 6

Saltash

Dartmouth Kingsbridge Start Bay A379 Start Point

E NG L IS H C H A NNE L

Prawle Point

Alderney St Anne’s 3h

Cherbourg

GUERNSEY Forest

Herm St Peter Port

Channel Islands

Sark

JERSEY 2h

A286

R

A3066

A3

A337

2

26

A3

A35

A37

A396

A3

A38

A387

A325

st

A33

A3

38

A3

35A 9

7

A3

59

A3

9

A3

RF rom

1

A36

A38

A371

72

A2

A 3057

A338

A 7 35

ett arr RP

A3

R Exe

A39

50

A3

58 A3

A396

77

A3

12

aw RT 4

A3

86

A3

Liskeard

A287

e

9

A33

60

A3

A345

A3

A3

3

7

A39 A36 7

A32

A340

6

A36

A37

tourofbritain.co.uk

8

r ama RT

A39

A4

4

A4135

07

n ver

A4

Usk

A4042

A 3 406

A399

#OVOToB

A38

ey Fow

hiel ooe

45

46

8

Lechlade on High y Nailsworth Pontypool 6 44 R Loughor A449 Neath Thames 5 43 Wycombe AbingdonDursley 42 Chepstow 3 Faringdon Farin RHONDDA, Cwmbran Stokenchurch 3 7 4 Swansea 14 on-Thames 0 A48 20 Tetbury A CYNON, TAF Thornbury M40 CAERPHILLY 41 2 25 25a Cricklade A419 A483 A4 41 Gower A4118 M48 Hig g Highworth 3 Caerphilly 26 25 24 The Chilterns 4 M5 1 A403 Port 4039 Maesteg Pontypridd A470 23a 23 a 23 Royal Wootton 27 Didcot A468 SOUTH Beaconsfie Wallingford Worms Head A417 Wantage 21 28 Talbot 38 BRIDGEND 22 A4 Bassett GLOUCESTERSHIRE Malmesbury Newport 13 M4 29 3 Pencoed 15 Swindon 0 7 30 Yate Yate 16 20 Maidenhead A34 Port-Eynon 16 36 Swansea 74 A4 M49 29a 29 a 32 Henley17 NEWPORT Pyle 37 15 East 2 Lambourn 35 M4 Bay 1 A48 10 34 33 Goring 17 19 A4 9b Avonmouth 18 Avonmouth 18a a on-Thames A48(M) A3 Ilsley 89 1 18 M4 18 Bridg Brid gend Bridgend Lyneham Cardiff M32 WEST BERKSHIREReading 26 A48 2 Winds A48 A420 Porthcawl Portishead 19 3 BRISTOL A33 Chippenham SWINDON A329 M4 CITY OF CARDIFF Clevedon 0 14 Cowbridge Cowbrid A4226 Corsham Contains OS dataM4 © Crown 13 copyright and database 12 right 2017 Avebury Theale Calne Marlborough BRISTOL Brackn 10 20 THE VALE OF GLAMORGAN Batheaston A4 A4 A4 Penarth Thatcham 4 11 Nailsea A A4 Wokingham Barry North Wessex A Llantwit 8 Keynsham 3 A322 Hungerford 65 Melksham A3 Newbury Cardiff Airport 70 450 Riseley Downs Major WestonA3 Bath 21 38 R Avon Banwell Devizes Stage distance A3 TotalTadley ascent super-Mare 225 B R I STO A Hartley A30 361 A37 368 A Burbage BradfordL CH 4 A342 A3 metres 1 Wintney Pewsey 180 kilometres 2,042 3 m Trowbridge Blagdon 4a ANN 9 on-Avon Radstock A34 Upavon EL 43 6 6 Farnb 3 Cheddar 3 8 Basingstoke Ludgershall A Burnham5 Combe A3 A A A3 6 Aldershot Lynton Worcester Cardiff 62 Whitchurch on-Sea Mendip 371 A287 Westbury 22 Salisbury Ilfracombe Martin Andover Bridgwater Bay A39 Frome Minehead Hills 7 Farnham Guild Plain 61 A3 Warminster Parracombe Porlock A303 8 North Wells M5 A31 Amesbury A3 9 A39 Devon A3123 6 EXMOOR M3 A3 361 23 A39 Shepton Glastonbury Alton A A39 Grateley Barnstaple Williton Mallet A3 Braunton A30 Bridgwater New Wheddon A3 or Street Quantock 24 72 A30 Mere Alresford Bordon Cross Barnstaple Bideford Bay H 03 3 Stockbridge A Wilton Bruton Hills 1 6 9 Salisbury Northam Bishops A3 A31 Othery 2 Wincanton King’s Liphook Cranborne Chase & A3 nt Gillingham 10 9 3 Lydeard 0 A3 A2 72 A Somborne 11 Winchester Dulverton A303 A3 72 Langport A3 Taunton 25 West Wiltshire Downs A27 61 A3090 A272 Ilchester Templecombe Bideford A3 8 South land 12 Eastleigh 6 Wellington A37 Petersfield Romsey Shaftesbury Molton 0 A303 13 26 A3 Midhurst M271 58 14 A3 Stalbridge P Great Torrington 4 5 Sixpenny Chulmleigh Yeovil M27 2 31 Southampton Sherborne Ilminster SOUTH DOW A35 Handley 88 8 27 7 1 7 A3 A3 Blackdown 3 A30 Sturminster Fordingbridge pton Horndean 2 Tiverton A30 A30 M5 30 Crewkerne 8 Totton M27 Fareham A31 Hills 3 Newton Lapford Havant 9 A30 Verwood R Torridge 10 4 28 Cullompton Ringwood Stratton 11 Chard A27 Netley 5 Holsworthy Hatherleigh 72 Cerne Blandford 12 A37 A3 Hythe A27 Wimborne 30 A307 3 5 Beaminster 6 Abbas Forum 2 A3072 M275 Chichester Minster NEW FOREST Honiton Crediton Gosport Ferndown A3 S Hayling Axminster 54 Bere A35 A3 Dorset Solen A338 Halwill 079 Okehampton e Lymington 1 h B Regis 3 t Puddletown Portsmouth A30 T A Maiden Bridport Junction A35 Poole Cowes 29 Ryde Ottery Newton A30 A35 A3052 A35 R Frome Selsey St Mary Christchurch 30 4 Selsey A305 Lyme Wareham Exeter 31 Foreland Bill Dorchester Launceston Bournemouth Seaton Regis Newport Yarmouth A 35 2 A395 Sidmouth The Poole Bay Wool 53 Isle of A3 Moretonhampstead A Tamar Sandown East Devon Needles Abbotsbury 305 20 ord A 5 351 Corfe Castle Lyme Bay Valley Exmouth Shanklin A30 Isle of A38 Bovey Ventnor Purbeck Swanage Chickerell Moor DARTMOOR Tracey Wight Weymouth ISLE OF WIGHT Dawlish A380 St Catherine’s Tavistock St Aldhelm’s or Fortuneswell Teignmouth Point St Alban’s Head Callington Portland Newton Yelverton Babbacombe Bay Abbot Portland A390 Torquay Buckfastleigh R Dart Bill 47

88 KilpeckAdApr17_Layout | Cycling World 1

24/03/2017 10:59 Page 1

OPEN FOR LUNCH TUESDAY TO SUNDAY AND DINNER MONDAY TO SATURDAY

For exclusive offers and all the latest news from the Inn download our app from the App Store or Google Play KILPECK, HEREFORD, HR2 9DN

T: 01981 570464

WWW.KILPECKINN.COM VisitWorcs.#ETS_CyclingWorld_190x130mm_Ad-17447-AW:Layout 1 26/05/2017 17:28 Page 1

#ExploreTheShire

© Forestry Commission

Start your adventure here

www.visitworcestershire.org

August 2017| 89 The River Dore is another great route for cycling around the Golden Valley. Starting from Peterchurch, follow the river south-east towards Abbeydore and Ewyas Harold.

If you are looking for a lunch stop, the Temple Bar Inn at Ewyas Harold is exceptional. Pick the route back up through Cockyard, making time to head up to Dorstone before going back to Peterchurch.

Located in Hay-on-Wye, Drover Holidays, run by outdoor enthusiasts Luke Skinner and Anna Heywood, arrange guided and self-guided cycling holidays in Herefordshire and Wales. There are a range of different routes to

choose from, including plenty suitable for all the family.

They have created some round-ups of one day rides on their website aimed at their bike hire customers. Drover Holidays offer free delivery and collection of hire bikes within a 20-mile radius of their base in Hay, including Hereford itself and a lot of the smaller towns and villages in the Western part of the county. Local route maps are provided when bikes are delivered, which is great for visitors to the area as they can ride from the door of their holiday cottage, B&B or campsite.

Routes are listed and mapped out on the website; these are categorised as ‘road’ or ‘leisure’, with the former being a bit more challenging with a plentiful scattering of hills, and the latter more suitable for occasional cyclists or families. Leisure routes are still predominantly on the road (i.e. not mountain biking) but tend to steer clear of A-roads. The routes can be found at www.drovercycles.co.uk/four-road-cycling-routes-from-hay-on-wye/ and www.drovercycles.co.uk/leisure-cycling-from-hay-on-wye/. Although most of the package holidays are based on the Welsh side of the border, a significant proportion of the riding on some itineraries are in Herefordshire. These include: Llanthony Priory, Black Mountains Triangle, Radnor Ring and Best of Mid-Wales. Drover Holidays will also tailor-make packages for clients.

90 | Cycling World

Worcestershire:

A Perfect Destination for Cyclists Written by Liz Pullin, Visit Worcestershire, www.visitworcestershire.org

Malvern House Ideally located for cycling around the stunning North Cotswolds and the beautiful Vale of Evesham, this comfortable one bed flat sleeps 4.

Amenities include off road parking and workshop as well as Freeview TV, WiFi, fridge , kettle, toaster and microwave. Continental breakfast is provided in the flat. Good food is available at the two village pubs, The Wheatsheaf (across the road) and the Round Of Grass. £75 per night Sunday to Thursday and £85 per night Friday and Saturday (for 2 people, extra £10 pp per night).

Please call Lotta on 01386 831077 for further information.

Malvern House, High Street, Badsey, Worcestershire WR11 7EJ Tel: 01386 831 077 • e-mail: lottalewis@me.com

August 2017| 91

W

orcestershire lies between the ancient Malvern ills and the Cotswolds. This beautiful county has excellent road and rail links and a blend of traditions, heritage and beauty. It is the county that inspired Edward Elgar and is also home to Royal Worcester Porcelain, Worcestershire Sauce, Morgan Motors and Malvern Spring Water.

The county s two largest rivers have helped shape the Worcestershire landscape. The Severn ows through the eorgian towns of Bewdley and Stourport-on-Severn, whilst the Avon passes by the market towns of Pershore and Evesham. Both rivers are popular for boating and fishing events.

Set amidst the glorious Severn Valley, Worcestershire is an ama ing destination for cycling enthusiasts. The county has various National Cycle Network (NCN) routes, cycling trails and a whole host of cycling events held throughout the year. Worcestershire is a great county to get out and about in and there is no better way to explore Worcestershire than hopping on a bicycle and watching the lush green landscape pass you by. Or it can just be an easier way to get from A to B in the towns and city.

The Wyre orest orestry Commission has a variety of cycling routes to choose from, whatever your ability, but is a particular favourite for those with young children who can en oy the family friendly signposted route. There are many other routes to choose from but if you want to test your mountain bike skills, Kingsford Forest Park is home to a downhill mountain bike trail set to test your riding abilities and the Malvern Hills have a variety of paths to choose from.

The Tour of Britain returned to the county for the third time in September 2014, with the fourth stage starting in Worcester and ending in Bristol. Starting at The ive, riders made their way out to Great Malvern, where the first ing of the Mountain trial took place, heading up towards the Malvern Hills. After a lovely scenic ride around the Malvern ills, the race went down into ptonupon-Severn, and then onto ershore and vesham before leaving the county after the second â&#x20AC;&#x2DC;King of the Mountain trial in the beautiful honey-coloured Cotswold village of Broadway. This year will see Worcester as the starting point for stage eight which leads to Cardiff where the race will finish.

Come to Worcestershire in springtime and you can take part in the Blossom Bikeaway, or just take a leisurely ride through ngland s only spring blossom trail. This -mile AA-signposted route takes in some spectacular scenery with the sight and smell of blossom as you journey through the Vale of Evesham. While youâ&#x20AC;&#x2122;re in the Wychavon area, a visit to the Worcestershire Cotswolds is a must. Broadway s honey-coloured buildings and sweeping landscapes are picture-postcard scenes best enjoyed at a leisurely pace.

Some years ago, Worcestershire County Council, in con unction with Sustrans and the Cyclists Touring Club www.ctc.org.uk , planned, developed and signed five leisure routes, ranging from nine to fourteen miles, some of them with shorter loops, taking in the scenic delights of an easy ride along pedways and canal towpaths around the City s boundaries. Some offered slightly more challenging trips onto the lanes around Crowle.

92 | Cycling World

The Cotswolds is a Cycling Sensation

www.cotswolds.com/cycling

See the Tour of Britain in The Cotswolds

Enjoy The Cotswolds by bike at any time

This September, The Cotswolds will be alive with colour as the Tour of Britain races past honey coloured stone towns and stunning countryside as it completes stage seven from Hemel Hempstead to Cheltenham.

The Cotswolds is perfect for cyclists as there are bridleways and quiet country lanes galore. As we are known for our rolling hills, you’ll struggle to avoid a few uphill stretches but at least most are relatively short and gentle. Your efforts will have earned you a freewheel downhill afterwards and a guilt free drink and meal in one of the wonderful Cotswold inns which are so thoughtfully scattered along your route!

The race takes in the wonderful Cotswold market towns of Charlbury, Bourton-on-the-Water, Stow-on-the-Wold, Moreton-in-Marsh and Winchcombe before tackling the SKODA King of the Mountains climb on Cleeve Hill. Each of these beautiful towns have a special character and feel but every one of them is worth a visit.

After racing through the market towns of the Cotswolds the race finishes in Regency Cheltenham on the iconic Promenade. It’s not difficult to imagine the excited crowds lining the streets and as it’s the first time that Cheltenham will have hosted the OVO Energy Tour of Britain, they are bound to be out in full force. Please join us in the Cotswolds to cheer the Tour of Britain riders along.

Many local events around the whole route are planned including a sportive from Cirencester the day after the race (10th September), many cycling festivities in Winchcombe as well as a vintage bike ride from Stow to Bourton on the Water.

Check out www.cotswolds.com/tourofbritain for the latest events taking place.

If you want company on your cycling break then within the Cotswolds there are several companies offering guided or self-guided cycling tours and holidays. If you travel with someone who doesn’t love cycling as much as you do then there’s even one with electric bikes!

You can also just pick up a bike in the local town you are staying in to explore the town and countryside. With Bainton Bikes, you can collect a bike from many Cotswold towns and drop it at another. If you prefer to do your own thing there are a number of downloadable cycle rides on www.cotswolds.com/cycling or just buy a map and plan your own route.

Visit www.cotswolds.com for a wide choice of accommodation and places to visit.

August 2017| 93 In between, are three other routes to Broadheath/Hallow, Northwick/Ladywood and Kempsey/Norton. Starting points are the Countryside Centre off Spetchley Road for three of the trips and one each at the Environment Centre in Gheluvelt Park and Worcester University, so plenty of opportunity for refreshments before you set off.

The routes, which have been newly signed, generally follow quiet lanes, pedways or towpaths and are indicated by coloured symbols on a blue background, with a cycle logo. Each map will provide details of the symbol to follow, whether taking a main or shorter route.

Maps can be found at: www.worcestershire.gov.uk/ info/20209/cycling.

2017 Tour of Britain – Final Stage comes to Worcestershire Stage Eight of Britain’s premier road cycling event, the OVO Energy Tour of Britain, will start from the centre of Worcester on Sunday 10th September. For the first time in its history, the race will finish outside of London as organisers have opted to journey to Cardiff for the grand finale.

These make ideal rides for anything from an evening trip to a full day out, with numerous places to eat on the way or at the start/finish. The maps are full of detail, including not only the symbols to be followed and the full route, but also refreshment points. So why not get out on two wheels and enjoy the wonderful countryside in this part of the county?

There are plenty of cycling events on in Worcestershire throughout the year, visit www.pushbikecampaign.org/ for more information.

Modern Cycling in Worcester City Cycling is big news in Worcester city and is growing in popularity with hobbyists and serious cyclists alike. The historic city is ideal for travel by bike, with a number of routes to choose from. A stunning bridge over the River Severn at Diglis makes it easy to cross the river and creates a picturesque circular route around the riverside.

A challenging, sprint-friendly route has been chosen through Worcestershire, starting in the city centre between the River Severn and the iconic Hive building. From there, it will wind through Spetchley, Pershore and Upton-upon-Severn before a gruelling King of the Mountain trial towards the British Camp in the Malvern Hills where it will cross into Herefordshire. Thousands of spectators are expected to line the route taking part in activities and events and celebrating the love of the sport throughout the whole of the county.

Worcester grew as a city thanks to the industrial advances afforded by the River Severn and riverside tourism and leisure is still hugely important today. The city’s other waterway is the Worcester & Birmingham Canal which is a scenic route amongst the districts and has a fully cyclable towpath.

Around the suburbs there are various cycle routes, all signposted and well-maintained.

A stage of the OVO Energy Tour of Britain last began in Worcester in 2014, when Michal Kwiatkowski won the leg ending in Bristol. The city has also previously hosted starts of the race in 2007 and 2008.

The city has excellent links with other districts in the region as well as the National Cycle Network. Within just a few minutes bike ride, you can have escaped the hustle and bustle and be deep in the heart of the countryside with all its breathtaking scenery.

94 | Cycling World

The Other Side of Cumbria

C

ontrary to popular belief, there is more to Cumbria than the imposing Lake District. Tourism in the area is almost exclusively based around the stunning scenery that the District boasts, with rolling hills and gentle valleys being an exciting prospect for hikers, cyclists and dog walkers.

But take a little detour to the east, and the quiet market town of Kirkby Stephen is a cyclistâ&#x20AC;&#x2122;s haven, with three marked routes to follow, all of which start at the Tourist Information Centre in the town. The rides tend to be hilly (it is close to the Lake District, after all), light on traffic and will treat you to some amazing views. You might find the uphill struggle a little tiresome at first, but once you reach the top and take in the surrounding scenery, your woes will seem insignificant in comparison. And an exhilarating trip back down the other side will more than make up for any exertion you may have previously felt.

Route One This 26km ride begins at the Upper Eden Visitor Centre which is easily located on Market Street in the town.

The visitor centre also provides free car parking and so is ideal for those that have driven into the area with

the specific intention of attempting this bike journey.

The route is based completely on roads and is not recommended for beginner cyclists.

Start by heading north up to the second mini roundabout and turn right. You should soon come to a junction which will be signposted with blue 20 and 71 signs. Turn left here and then bear right as you cycle through the Winton district.

Keep an eye out for those blue signs, since they will help you navigate your way, turning left, then right and left again as the signs indicate.

As you enter Barras, turn right, which will take you through a tunnel. Once through this, turn right onto Church Brough. Follow the signs to Brough Castle, and if you have time, take a wander around this English Heritage site, which was restored in the 17th century.

Once you have satisfied your historic curiosity, continue on through the village, cycling over a bridge and onto a fenced pathway.

The A66 will require you to cross over a few slip roads, so do so with care, before turning left at the clock tower and left again into Great Musgrave. Continue straight ahead,

August 2017| 95

before taking a left turn towards Kirkby Stephen.

Your next right turn will take you into Little Musgrave, shortly followed by a left turn into Soulby. Once you hit the crossroads, you should turn left and cycle over the bridge before turning right at the next junction.

Another crossroads will take you left, where you should follow the road until you reach a mini-roundabout. Here you should turn right, and you will soon be back at your starting point, ready to sample the refreshments of Kirkby Stephen.

96 | Cycling World www.eden-e-motion.co.uk e l e c t r i c

SALES •

b i k e s electric bikes

RENTALS • REPAIRS • CUSTOMISATION • ACCESSORIES

At Eden e Motion our husband and wife team make sure that the customer has a pleasant and informative experience before making their purchase. Up to 20 bikes can be ridden in a quiet rural location, covering all styles from commuter to full MTB, some second hand and ex-demo’s usually available.. No pressure, fun experience, and we have trained Male and Female specialists that can answer most technical questions and

• Family business • • Always e-bikes only • • Established more than 3 years •

explain the differences between bikes in plain English.

TESTIMONIALS Stephen is a beautiful place to visit and ride. We bought “ Kirkby our bikes with absolute confidence and Paul arranged a delivery

“

of of fully built bikes to our home. It was certainly worth the journey, compared to other shops we had visited.

“

“ Kat got me riding again after 25 years

Eden-e-Motion Hartley Fold, Kirkby Stephen, Cumbria CA17 4JA • CALL US NOW TEL: 07483 901529 • E: eembikes@gmail.com

The River Cafe

Follow us on

Image: Peatbog Faeries, live 9 July Photo credit: rufutabas.com

We are on the banks of the River Wye near Hay on Wye.We are located in Glasbury (sustran routes 8 & 42) and at the foothills of the Black Mountains. If you are after some hills then you have come to the right place.

After a day’s hard cycling we can offer great food, a comfy bed, drying rooms, lock up space, a hearty breakfast and wifi! Relax on the decking overlooking the Wye and plan your next big adventure. Sleep 2-26 We hire Canoes, Mountain Bikes and run the River Café next door. As well as 5 en suite rooms we now have a 14 bed contemporary bunkhouse in the Chapel across the boatyard. With a slide. We can sleep groups from 2 to 26

DISCOVER SO MUCH MORE THAN JUST THE RIDE IN CUMBRIA Cumbria is well known for its breathtaking landscapes, glittering lakes & some of the greatest roads in the UK. But it’s also a vibrant hub for entertainment & the arts.

Discover critically acclaimed film screenings, remarkable theatre performances, charming family fun and unforgettable live music. All of this plus top quality, live shows streamed direct to our screen from National Theatre Live and the Royal Opera House. There’s never been a better time to discover Kirkgate Arts:

Wye Valley Canoes The Boat House, Glasbury-on-Wye, Herefordshire, HR3 5NP Tel: 01497 847007 • www.wyevalleycanoes.co.uk • info@wyevalleycanoes.co.uk Wye Valley Canoes Tel: 01497 847213 The River Cafe Glasbury Tel: 01497 847007

WWW.KIRKGATEARTS.ORG.UK Kirkgate Arts, The Kirkgate Centre, Kirkgate, Cockermouth, CA13 9PJ Box Office: 01900 826448 | Reg Charity No: 1126602

August 2017| 97

Route Two On this route, you will head in the opposite direction, which actually makes this a great addition to the first route for serious cyclists looking to extend their ride. It will increase your distance by a further 20km, but be warned, this is a slightly more difficult ride than the first, so you should be prepared to work hard!

Just like the first route, you head north, but turn left at the first mini roundabout. This time you will be following the blue 20 and 72 signs which will take you left by the grammar school and encourage you to bear right as you make your way uphill. Once you reach the crossroads, you should turn left towards Waitby.

The next crossroads will take you right towards Smardale, which has a slightly steep incline on the approach. Turn left past the old Waitby School and left again at the T-junction. Carefully cross over onto Sedburgh Road and then left into Mallerstang. You will soon see the Pendragon Castle ruins, which were apparently built by the father of King Arthur. If you turn left here, you will be well on your way back to Kirkby Stephen, following the road through Nateby.

Just before the traffic lights, turn right and then bear left along Stoneshot Lane.

Route Three This 20km route is the only one of the three to incorporate some traffic-free cycling. It still contains plenty of uphill challenges, however, and so should not be dismissed as an easy-ride.

As in route two, head north to the first mini roundabout and turn left. This section is almost exactly the same, as you turn left at the school, bear right uphill and turn left towards Waitby. As before, turn right at the crossroads.

Then comes the deviation; here you should cross over the old railway and bear left to Crosby Garrett. If you enjoy spending time with nature, you could lock your bike up here and take a wander to Smardale Gill National Nature Reserve on the left.

Jump back on your bike, bear right through the village, and follow the road to Soulby. Once you have gone straight over at the crossroads, bear right again to Winton, picking up the grassy track and cycling over the footbridge that decorates the River Eden. A narrow lane will take you towards Winton, where you should bear left and turn right at the village green. Follow the signs to Hartley.

Bear left through Hartley, conquering those uphill sections, and turn right onto the old railway, which used to be part of the Stainmore Railway. You will cross two viaducts, before crossing over a gorge and onto a bridge.

Here you will have to go through a gate and turn right towards your final destination of Kirkby Stephen. You will turn right just before the traffic lights and bear left on Stoneshot Lane.

Kirkby Stephen is sure to be a welcome surprise to those cyclists who prefer to avoid the tourist hotspots. It is well stocked with shops and refreshments, giving you a reason to stay for more than one day if time allows.

98 | Cycling World

Something for everyone off the beaten track Loops from the Norfolk Coast Cycleway Written by Lucy Galvin, based on route research by Steve Tutt Images supplied

by G.Braybrook and the NCP

T

he Norfolk coast is a peaceful, tranquil haven.

Wild in parts, with its amazing saltmarshes sweeping on to an enormous intertidal zone, and bustling in others, with cheerful coastal towns like Wells, Sheringham and Cromer. Much of it is designated an Area of Outstanding Natural Beauty.

August 2017| 99 Take care crossing the B1153 Great Bircham to Flitcham road on the way to Houghton. The Peddars Way National Trail and the tumuli (ancient burial mounds) should also be visible along this section of road.

The beauty makes it popular, but cyclists don’t have to compete with coast road traffic if they take the Norfolk Coast Cycleway – an alternative on-road route developed for safe enjoyment of the area by the Norfolk Coast Partnership.

Avoiding the busier roads, towns and villages, the Cycleway uses a network of quieter roads inland. One advantage of coming slightly in from the coast is that the topography rises and in many places it offers splendid panoramic views across rolling countryside, fresh and saltwater marsh and coastline.

Since its launch nearly two decades ago, the cycleway, which travels along Sustrans National red route 1 and Regional blue route 30 for nearly 100 miles

Follow the map and signs for Houghton Hall, which is open to the public during the summer and has important collections of land art, including works by the globally famous Richard Long. Long’s 1967 ‘A line made by walking’ came at the start of a career making, as he describes, “a new art which was also a new way of walking: walking as art”. Reflect on whether your cycle journey can also be part of this artistic experience! Near the entrance of the church is St Martins. As you cycle alongside Houghton Hall park watch out for the striking white fallow deer.

At Great Bircham, the Kings Head and Bircham Windmill (seasonal opening) offer refreshments. Continuing on towards Snettisham you will cross the Peddars Way again before completing the loop near Snettisham Park Farm.

between King’s Lynn and Great Yarmouth, has become increasingly popular.

A specially produced map guide from the Norfolk Coast Partnership shows the entire route on one side with a selection of explorer loops on the reverse, allowing users to view the wider route corridor and explore with confidence.

Information on the map includes road status, distances, gradients and safety warnings as well as a guide to shops, places to eat, drink and camp. Cycling business and town centre map inserts also feature.

Setting up your own cycle itinerary couldn’t be easier and the loops are a great way to see the stunning variety of landscapes off the coast. Here are a couple – a wander off the beaten track in the little-known west of the Norfolk coast at Ingoldisthorpe and a meander in the area of the charming town of Holt, taking in heath, river valley and lots of history.

River valley, splashy ford to hilltop heaths Easy riding with a couple of challenging hills, the Holt explorer is a 24-mile route of contrasts with glimpses of the ‘madding crowd’ near the coast; the way then circles inland to reveal hidden Norfolk. There are fords along the river Glaven and a working watermill. There’s so much to see, from round tower churches to the Shell Museum, and ancient sites such as the tumuli on Salthouse Heath or the ruins at Baconsthorpe Castle – all with the backdrop of a stunning, varied landscape.

Departing regional route 30 between Lower Bodham and Gresham, pass through West Beckham (St Helen and All Saints Church, Wheatsheaf pub) and Bodham (Red Hart Inn) before crossing the A148. Exiting the lane onto Weybourne road by the garage, which can become busy with campsite traffic, pass Kelling Heath Holiday Park,

Winding round the west and a new view of art There are fine views to be enjoyed along the Ingoldisthorpe explorer, travelling along pretty winding lanes for much of its 18 miles. Starting at Ingoldisthorpe, you will pass through villages of Shernbone and Anmer before going along the boundary of Houghton Hall parkland with its white fallow deer herd. Continuing on to Great Bircham and past Bircham Windmill, you’ll return to the long-cycleway on the outskirts of Snettisham.

The Church of St Michael and All Angels at Ingoldisthorpe is said to have been built deliberately lopsided, as only God is perfect! Next, is the small attractive village of Shernborne on the Sandringham estate; as is Anmer, with its church dedicated to St Mary.

which has nature and cycle trails, as well as a shop, pub and cycle hire open to non-residents.

100 | Cycling World

Scaldbeck Cottage B&B and Tiny Campsite Two minutes from Morston Quay on the North Norfolk Coastal Path.

Bike security lock-up. Pub and restaurant in the village.

Relax in North Norfolk Situated on the North Norfolk Coast, in a designated area of outstanding natural beauty, our holiday properties are ideally placed to explore beautiful beaches, coastal paths and the surrounding countryside that the county has to offer.

Scaldbeck Cottage Tiny Campsite maximum 12 people per night. £6 per person per night.

“Small is splendid for seaside camping.

The site is an informal, tents-only affair.

Access is around the back of the cottage, under trees and upturned rowing boats, while a path through the garden leads to the loo/shower.”

Dixe Wills, Daily Telegraph, March 2017

Scaldbeck Cottage B&B 1 large twin or double ensuite or 2 family rooms. £60 double, £35 single occupancy per night.

“Friendly, curious, atmospheric and above all genuine. Informality is the key here. Ned and Roberta are a knock-out team, their breakfasts will set you up for walks, cycling or sailing and the Anchor pub in the village will look after you in the evening.”

Tony Grisoni, coolcamping.co.uk, September 2014

Stiffkey Road, Morston, Holt, Norfolk NR25 7BJ • T: 01263 740188 E: roberta@hamond.co.uk • www.bluejacketworkshop.co.uk/bbcampsite www.coolcamping.com/scaldbeck-cottage

Keys Holidays have been based in North Norfolk for over 40 years and are proud to boast a selection of properties that cater for every holiday need.

Contact details Keys Holidays | 11 Station Road | Sheringham | NR26 8RE T: 01263 823010 • E: info@keysholidays.co.uk • W: keysholidays.co.uk

Contact details: Tel: 01420 80804 • www.featherdown.co.uk • info@featherdown.co.uk w w w . f e a t h e r d o w n . c o . u k • Te l : 0 1 4 2 0 8 0 8 0 4

FEATHER DOWN IS THE BEST LOVED GLAMPING HOLIDAY IN THE UK AND ABROAD!

Treganhoe Farm, Cornwall

Feather Down glamping means hardwood floors throughout your tent, quality bedding, the famous cupboard bed and a wood burning stove. The living area is surprisingly spacious, from 45m2 to 51m2 depending on the type of tent. Your tent will offer you every comfort, while bringing you back to nature for a getaway that’s both relaxing and inspiring.

Come and enjoy one of our 70 luxury glamping locations in the UK, the Netherlands, Belgium, Ireland, France, Germany, Switzerland

August 2017| 101 Onwards to Weybourne Station, gem of the North Norfolk heritage railway and a great spot for the railway buff and photographer (some capacity to carry cycles). Weybourne village offers accommodation, and a pub, café and shop; but take care around this busy coast road. All Saints’ Church was built on the site of an Augustian Priory in the 15th century. It’s a short ride down to the shingle beach with lovely coastline views.

There’s a challenging hill out of Weybourne to Kelling Heath before joining the Norfolk Coast Cycleway across Salthouse Heath towards Wiveton. Take the lane for Glandford and, using the footbridge alongside Glandford ford, it’s worth making time to explore St Martins Church and the adjoining Shell Museum, both real jewels: listen out for the three-hourly hymn tune played by the clarion of 12 bells. Nearby, Glandford Barns host Birdscapes Gallery, Art Café and Cley Spy optics, among others.

Natural Surroundings offers wildlife-friendly gardens and grounds, as well as a cafe, shop and plant sales.

In Letheringsett, take care crossing the A148 main road.

The working water mill is sometimes open to watch flour being produced and to buy. Cross the ford over the River Glaven, a rare and beautiful chalk river, currently being restored, and following the river valley you will pass a remnant of the former M&GN railway line on the way to Hunworth.

Here, St Laurence Church contains a large floor memorial to a ‘Pay-mafter of his Majesty’s Exchequer Bills’ (Edmund Briffe) who died in 1770. The Hunny Bell pub is by the Holt to Briston road. Mount Farm is where the flint and carstone octagonal tower is all that remains of the original St Peter and St Paul Church, the replacement being a little further on – hunt out the window with bicycling rector! In Edgefield, carefully cross the Holt to Norwich road into Plumstead road.

All Saints Church, Hempstead has a thatched altar end, and continuing towards Baconsthorpe, note a sign for Baconshorpe Castle – a three-quarter mile detour to see the peaceful remains of a once fortified manor house (free entry). Back on the route and St Marys Church is a short distance off before passing the redundant church of St Peter of Barningham Norwood as you complete the loop and rejoin the cycleway.

The Norfolk Coast Cycleway was launched in 1998 using Sustrans National Route 1 (King’s Lynn to Wighton) combined with regional route 30, following quiet roads and lanes through the Norfolk countryside on to Cromer and eventually Great Yarmouth. Visit www.norfolkcoastaonb.org.uk/cycling to find out more.

Published by the Norfolk Coast Partnership, the full route map guide also has 10 ‘explorer’ loops, links, optional and alternative routes marked and described. Copies are available priced £4 (p&p included) – details at norfolkcoastaonb.org.uk.

102 | Cycling World

A truly unique, snug and cosy private cottage in a magnificent setting just 15 metres from the sea shore.

It has been specifically designed to the highest standards with just two people very much in mind for that special stay. Somewhere to unwind, relax and recharge. Located in a breathtakingly beautiful part of the romantic Isle of Skye. It is equipped to a 5 star standard, with an interior to match having been beautifully refurbished by a local ship’s carpenter in traditional V- lining.

For cycling world discount of 15% please use code “CW15” when booking through our website.

Mrs Gordon Macphie, Ptarmigan House, Broadford, Isle of Skye, IV49 9AQ Tel: 01471 822744 • e-mail: info@ptarmigancottage.co.uk

August 2017| 103

T

his luxurious self catering cottage is in an idyllic location, situated only a few metres from the seashore on Broadford Bay, which is one of Scotland s finest, most unspoilt nature havens.

At low water the tide falls back some 100 metres and, as the sea rises to stop at the bottom of the garden, an abundance of birds feed at the water s edge. The occasional otter which crosses the shore can be viewed at close quarters from the comfort of the lounge, using the giant binoculars. there is a top of the range hot tub being installed in June.

It is perfectly positioned to catch the sunset while enjoying a drink.

The cottage has free Wifi throughout and is run by Donald Macphie (with some help from his mum!) a native of the Isle of Skye. It was run as a highly successful Scottish Tourist Board star self catering facility by his mum up until 2008 when she retired. It has recently been further upgraded and Donald is continuing the family tradition of crofting plus a trade in the building industry. His forefathers were stonemasons who were brought to the Island by Macleod Estates to work on Dunvegan Castle and other estate properties. Crofting (small scale farming unique to the Scottish Highlands and Islands) does not and did not provide sufficient income on its own and has always had to be supplemented by other activities.

Donald enjoys the outdoor life and is actively involved in various extreme sports. Biking is and always has been his main passion – mountain climbing is next on the list! As a youngster he and his cousin (the world famous Danny MacAskill BBC The idge spent many happy hours honing their skills around the Island.

Bedroom (Upstairs)

Wow! When a King Size bed is not enough try this wonderfully comfortable huge 7′ x 7′ Emperor bed with sumptuous Egyptian cotton linen.

Wake up to a magnificent view over Broadford Bay. ully equipped with a Wall mounted T with full Sky Package and a Spotify music link plus a jack plug for your own equipment (also plays in the ensuite bathroom).

Ensuite bathroom oll top is

ers baths and is ers washbasins, large walk in power shower, variable mood lighting with music link from the bedroom, bathrobes and uffy towels with hand crafted sle of Skye Soaps.

Lounge The comfortable lounge offers many features

including an open fire as, living ame , Bang Olufsen T and speakers with stereo and full Sky package, Unlimited Spotify Music link, Piano, Easily controlled mood lighting, iant binoculars and a Tide clock.

Kitchen An extensively equipped kitchen which includes a generous hospitality pack filled with a variety of local produce, a few local beers and a wee bottle of Taliker Whisky (and of course some Drambuie).

Utility/Drying Room Fully equipped with Washing

Machine, Tumble

rier and a ulley.

Reading Room Books and maps and an Exercise Bike.

Downstairs Toilet Complete with a copy of the local paper, The West

Garden Shed

ighland ree ress

Tandem bicycle, Bicycle helmets, Wellies and backpacks, BB charcoal, Two luxurious sun lounger chairs, with plenty of room to store bikes.

The cottage is ideally placed in the village of Broadford as it is within easy walking distance of local pubs, eating places, shops and restaurants, while it is set in its own private garden grounds. It has ample parking and a private pathway to the seashore, which is just 15 metres from the property.

It enjoys superb open views over Broadford Bay to the magical Island of Pabay, with the heights of Applecross in the background and the Islands of Scalpay, Longay, Crowlins and Guillamon scattered across the waters leading to the mystical Islands of Raasay and Rona, which can be seen to the north. Boating activities at Broadford Pier can be viewed across the Bay, as can magnificent sunsets.

Eating Places Whether you decide to eat in, or you choose to eat out, there is plenty of choice nearby. Broadford has a supermarket and a range of small shops, and you will find a list of convenient eating places in the cottage handbook – these range from a Michelin Star restaurant within miles to a take-away fish and chip shop, plus local restaurants and pubs (within 1 mile).

Broadford in aelic An t-Ath eathann pronounced n Taa ayun means the broad ford was formerly a cattle market up until the 19th century and in 1812 Thomas Telford built a road through the village. t then grew rapidly in the first half of the th century with the settlement of Napoleonic veterans. It is the second largest village on Skye and a perfect base from which to explore the island and near mainland as it is ideally placed between the spectacular Red Cuillin and the mainland Torridon mountains.

Dark Sky The sle of Skye has some of the darkest skies

in Europe. Free from the light pollution which blights towns and cities, our inky black skies present the heavens in all their spectacular beauty. There s plenty to discover, from the bejewelled cluster of the Pleiades or Orion’s mighty belt in November, to the magical meteor showers of the Perseids or the graceful constellation of Cygnus the Swan, in August. Nine unique locations throughout the island have been recognised as being perfect for viewing our night sky. All en oy good access, with firm ground for wheelchairs, and all promise an unforgettable experience on a clear night. One of these locations is less than two miles from the cottage.

104 | Cycling World

Windy Trails on the Island of Islay Written by Brian Palmer, The Washing Machine Post Situated just north of the Irish coast, Islay is the southern-most island of the Inner Hebrides of Scotland. While small, it is perfectly formed for cycling, particularly if you are looking for a challenge. Although it is made up of relatively flat rural land, it does feature some pleasant rises and falls, but what is most evident is an especially charismatic breeze on the coast that will give you a little bit of resistance on your journey.

Oh, and watch out for roaming farm animals!

August 2017| 105

ROUTE 1 Bridgend – Mulindry – Storakaig Knocklearach – Ballygrant – Bridgend This first trail is a relatively short 12-mile (20km) loop, or at least it is if you leave from Bridgend. Since this is to where you will return, it’s a practical place to leave the car if necessary.

Heading out from Bridgend towards Bowmore, turn first left up towards the Episcopal church and effectively just keep following the road, because, until we get to Cluanach Cottage at Mulindry, there’s nowhere else to go. The first part gently takes you uphill for a while and since it’s all farm country round this way, just keep an eye out for tractors and the like. Always give way where practical, because they’re not on holiday like you are.

Continue past the colourfully named ‘Puddle Hole’ cottage up towards ‘The Raw’ (pronounced ‘raa’), at which point there’s a slight downhill, followed by an immediate upward movement past Ballitarsin Farm Road End. This part of the route rolls round to the right, and then gently up and left after a few more wheel revolutions passing Neriby and Mulindry farms, before running down into what one of the local riders has referred to as the ‘village of weak bridge’ (you’ll see why when you get there). The field entrance to the left, just before rolling over the bridge, leads to the unexcavated Iron Age fort of Dun Nosebridge (don’t ask).

Now, as you approach Cluanach Cottage on the left corner, follow the road straight on, and not round to the right. This road will eventually take you up towards the village of Ballygrant.

At Cattadale Farm, the road starts heading upwards slightly, levelling out shortly before Barr Farm (on the left) then rolling down towards a cattle grid. From this point, it’s all very much uphill. You are also likely to encounter cattle feeding in the middle of the road on this stretch – in such a situation, start talking loudly to them well in advance, asking them kindly to move out of the way. In most cases this works fine, but don’t get too close if you can avoid it – they’re usually bigger than you are.

At the top of the first climb (Storakaig) you can often see numbers of wild deer behind the fence on your right and you’ll probably want to stop at this point anyway (puff, pant). After the next cattle grid, the road heads upwards again before rolling onwards and downwards towards Knocklearach Farm and subsequently on down into Ballygrant village. This is quite a short, but steep downhill, incorporating a blind bend halfway, so make sure you check well enough ahead for oncoming traffic.

Pass Ballygrant Hall on your right, then Ballygrant Quarry on the left, and give way at the junction before turning left onto the main Port Askaig to Bridgend road. Since this road gently slopes downhill pretty much all the way for the next four miles or so, you should have a pleasant ride all the way home. Unless of course, there’s a headwind. Total time depends on how good you are at cycling uphill, but it’s do-able in under the hour if need be, though if you’re on holiday, who cares? In fact, if you’re on holiday you might care for a brief detour into Islay House Square, well signposted to the right on the approach to Bridgend village.

I believe Bridgend Hotel serves a decent espresso or cappuccino along with perhaps much needed calorific sustenance. Happy days.

106 | Cycling World 01728 660271 or 07767 167968

VALLEY FARM BED & BREAKFAST

jane.collins23@gmail.com

Valley Farm Bed & Breakfast is located on the outskirts of the picturesque village of Peasenhall, in a delightful tucked away position in the heart of the Yox Valley. coast as well as having an abundance of country lanes in which to explore the many pretty villages and market

The Shepherd’s Hut

farmhouse is a wonderfully preserved 17th century listed

The Farmhouse

breakfast are served in the heavily beamed dining room with the wood burner roaring away in the winter months. produce and eggs from our free range hens.

disappoint. Located in a quiet spot on the farm, you will have uninterrupted views of meadows and woodland. It has been built and furnished to a high standard and is on mains water

shower room, kitchen and living area, wood burning stove,

fi

Secure, undercover storage for bikes etc. available.

Packed lunches can also be provided

Bridgend Hotel Isle of Islay PA44 7PB +44 (0) 1496 810212 info@bridgend-hotel.com

LOCATION

Located in the idyllic village of Bridgend, the Three Star Bridgend Hotel offers the perfect base to explore the island or simply to sample seasonal local produce at it’s best!

ROOMS

Each of our eleven ensuite bedrooms is individually decorated to a high standard to ensure your comfort and relaxation.

FOOD

We are passionate about promoting our amazing seasonal local and area produce on our menu.

BARS

The Strath and Katie’s Bar both offer a warm and welcoming atmosphere to sample the whiskies of Islay and Jura along with local Islay Ales and our famous Botanist Gin.

PLEASE TAKE A LOOK AT OUR WEBSITE FOR MORE INFORMATION

www.bridgend-hotel.com

August 2017| 107

ROUTE 2

Bruichladdich – Kilchoman – Saligo Aoradh – Uiskentuie – Bruichladdich This time, we’re cycling north(ish) to Foreland Road End which is, bizarrely, signposted for Sanaigmore. The first part is pretty much all uphill, so gird your loins and dig deep – this is what those big sprockets on the back wheel are for. This uphill road takes you past Foreland Estate House on the right-hand side, before the road levels out on the approach to Sunderland Farm, and Loch Gorm looms into view. This is a particularly dramatic, but exposed vista – without the curvature of the earth, and with particularly keen eyesight, you’d be able to see the east coast of Canada. If the wind is blowing, you’ll know all about it.

A few hundred pedal strokes further on, sitting comfortably back from the road, is Rockside Farm and Kilchoman Distillery.

Ahead are the formidable waves at Machir Bay and, if you wish, you can sidle on down for a look-see. Up on the left is the derelict Kilchoman church and further towards the beach is a military cemetery for allies lost in tragedies off Islay during the wars.

If Machir is not your intended destination, follow the road to your right towards Coull Farm and Saligo Bay, where you are also likely to witness the power of the Atlantic breakers. In the distance is the oddly shaped escarpment of Dun Bheolain (it looks like Sydney Opera House) – not somewhere you could cycle to.

Birdlife is frequently numerous around here, hence a proportion of the land adjacent being overseen by the RSPB. Riding past Ballinaby Farm on the left, keep an eye open for agricultural traffic and errant sheep – this is a pleasant area to cycle and you wouldn’t want any inadvertent mishaps. The road is all singletrack and little used, to which the tell-tale grass growing in the middle will bear witness.

As it veers round to the right and up towards Carnduncan, it is also possible to take a detour left, to the sandy bays and Outback Art Gallery at Sanaigmore.

If you’ve all day to spend and fancy an idyllic spot for a picnic lunch, this might not be a bad idea.

Past Carnduncan, there is the option of carrying straight on to join up with the Foreland Road you started on, or turning sharp left up a bumpy road eventually leading past the RSPB Reserve at Aoradh Farm. The road descends quite steeply towards the latter and there is a hidden entrance to the farm on the right. While I would normally advise you to take in the wonderful views across Gruinart Flats, it might be a more prudent option to watch where you’re heading at this point. Again, watch out for agricultural and tourist traffic. There is also the possibility, especially through the summer months, of meeting horse-riders on the road. Please adopt a softly, softly approach in either direction: make sure the riders know you are there and pass when safe to do so, leaving plenty of clearance. Do not race past – you may live to regret it.

The road across Gruinart Flats will often surprise with deer sightings and an array of birdlife, before rounding off to the right and towards Uiskentuie Farm. At the junction, head right down Uiskentuie Strand, (turning left will take you, eventually, to Bridgend) a long, flat piece of road that will take you back to Bruichladdich and that cappuccino or espresso you’ve been so looking forward to.

108 | Cycling World

Cycling in the area We are a family run hotel located off of the A32; close to Fareham, Gosport and the ferry to Portsmouth. Our accommodation consists of twelve bedrooms, singles, doubles and family rooms.

Our bar and dining area are open seven days a week to hotel guests and non-residents. The bar is open all day and offers a good selection of lagers, ales and alcohol beverages along with freshly ground coffee and soft drinks.

Home cooked food is served daily.

The Manor Room serves breakfast daily and can also be hired out throughout the day for meetings, luncheons or private dinner parties.

A flat terrain and a good network of cycle tracks and lanes makes it easy to cycle in Gosport. There are interesting places to visit including 6 miles of accessible coastline stretching from Gosport Town Centre to Lee on the Solent, where you can relax and enjoy the best views of Portsmouth Harbour, the Solent and the Isle of Wight.

The ferry from Portsmouth carries bicycles and leads straight to the Town Centre and rail inks or hovercraft to the Isle of Wight.

Queen Elizabeth Country Park (QECP) just 16 miles away up the A3 in Hampshire consists of three fully way-marked off-road mountain bike trails, including plenty of natural trails to explore in the area. Three cycle tracks use the rights of way network and some public roads.

Or take a ride up to Portsdown Hill and take in the spectacular views across the Solent. Or head towards the South Downs National Park; landscapes covering 1,600km² of breathtaking views, hidden gems and quintessentially English scenery.

How about booking a taster or full training session at the Velodrome in Calshot, just one hours drive westbound; it is the only indoor banked velodrome in the South of England

Brewers Lane, Bridgemary, Gosport, PO13 0JY T: 01329 232 946 E:info@bridgemarymanor.co.uk

Book your Perfect Suffolk Escape “Ideally located to explore Suffolk’s heritage coast” 4 Star Luxury Cottages and Studios & Caravan and Motorhome Club CL

Just 15 minutes from Glasgow, Whitelee windfarm offers a host of opportunities for walking, cycling and other activities– all in the unique setting of the UK’s largest windfarm.

Our purpose-built mountain biking trails offer over 4km of singletrack trails, set within a restored quarry close to Whitelee Visitor Centre. Packed with exciting features, these family-friendly facilities offer blue and red-graded trails, skills loop, pump track and picnic area with wet weather shelters.

Admission to the MTB trails and visitor centre are completely free so come and make a day of it!

Mollett’s Farm, Main Road, Benhall, Saxmundham, Suffolk IP17 1JY Tel: +44 1728 604547 www.molletts.com bookings@molletts.com

whiteleemtb@eastrenfrewshire.gov.uk www.eastrenfrewshire.gov.uk/whitelee-pursuits

August 2017| 109

ROUTE 3

Bruichladdich – Port Charlotte – Kilchiaran Portnahaven – Port Charlotte – Bruichladdich I make no excuses for starting a second ride from Bruichladdich – it’s always nice to start with a coffee and a bun, or finish with the same.

The prevailing wind on Islay, while it might seem to come from pretty much every direction you’re headed into, is actually southwest. Assuming this to be the case more often than not, then you are likely to experience a headwind most of the way to Portnahaven. Also bear in mind that you will be cycling down the Atlantic Coast and there is absolutely nothing (and I mean nothing!) to break the wind before it hits the Islay coast. You may think you’ve experienced headwinds before, but as the saying goes, ‘you ain’t seen nuthin’ yet.’ Of course, yours may be one of those unnaturally calm days. There may also be a blue moon or rain going up!

Head south past Bruichladdich Distillery going towards Port Charlotte, taking you past St Kiaran’s Church on the right-hand side about mid-way along this five-kilometre road. As you come into the village of Port Charlotte, the Museum of Islay Life is up on the right, the Croft Kitchen on your left before crossing the small bridge. Straight past the Youth Hostel and the Islay Wildlife Centre on the left-hand side, then Port Charlotte Hotel and along Main Street. Keep well into the left, in case something comes wide past the parked cars. Nobody wants to come off before they’ve actually started.

On the right-hand side is the Lochindaal Hotel just before the junction where we turn right up the hill towards the ex-village hall, which, in years gone by, was also the village school. The current school is in to the right. Carry on past the hall – a bit of an uphill drag for a mile or two, not too steep but not too flat either. Pass Port Charlotte Waterworks on your right, still pedalling uphill a bit, but when the road starts to venture downhill it’s a welcome relief (unless you’re particularly keen on uphill cycles).

About a kilometre (half-a-mile or so) before reaching Kilchiaran, the road heads seriously downwards.

If you haven’t already sussed, Islay is an agricultural island, with farms dotted all across the landscape. With these generally come herds of cattle and it might not have escaped your notice that they seem to spend almost as much time on the road as they do in the attendant fields. And cattle never clean up after themselves. So, as you’re hurtling down this 14 percent gradient and turn the bend at Kilchiaran Farm, please be aware that you are just as likely to run slap bang into cattle on the road as you are to freewheel on past the ruin of Kilchiaran Chapel on the right. Or a car heading towards Port Charlotte. Or large quantities of mud and dung which may have an adverse effect on braking efficiency. You have been warned (though it is such a great downhill that you may just be tempted to ignore all the above).

The track on the right just prior to the chapel leads up to a point known as ‘Granny’s Rock’ and there is a piece of singletrack that will take you round the coast (all downhill from the top) to Kilchoman and Machir Bay. Also, atop the hill are the remnants of a ‘listening station’ used during the war to track ships in the Atlantic.

However, only venture up this way if you are on a suitable (mountain or cyclocross) bicycle.

Assuming we have not chosen this latter option, the worst is yet to come. Having sped down a 14 percent gradient, now you have to climb one, and if you can muster the energy to look to your right, there are wonderful views of Kilchiaran Bay and beyond (next stop eastern Canada). Granted, if it’s a lousy day, you won’t see much at all, though if that’s the case, you may not have made it this far.

After such a heavy climb, the road levels out a bit, though it doesn’t get any straighter. A few kilometres along the road is a track leading to Tormisdale Croft, which still indulges in many traditional forms of rural craft such as spinning, knitting and carving. If you’ve time, it could be a nice idea to drop by. Failing that, carry on towards the south, past Cultoon farm on the left and the remains of the mysterious Cultoon Stone Circle on the right.

This latter feature is really a stone circle in waiting. Only two stones made it to the upright position before the site was abandoned in the pre-Christian era. All the stones are lying next to the holes dug for them and there they have been for well over 2000 years, and nobody really knows why. It’s a bit of a trudge across to the circle, so unless you are wearing particularly stout footwear (not always a pragmatic choice for cycling) make a mental note to return later in the week and carry on. The road passes Kelsay Farm on the left and Lossit Farm on the right. There is a pathway to Lossit Bay and along the promontory if you fancy a dramatic view of Atlantic breakers, but please bear in mind that Lossit is a working farm and while it might be a pleasant walk through the farm for you, it’s somewhat akin to folks taking a walk through your front garden. So just think how you would feel about that, tread carefully and have a bit of respect (this goes for all farmland – there is no law of trespass in Scotland, but cyclists in bright lycra traipsing across farm fields are unlikely to win many friends amongst the local farming community).

There’s a couple of hilly bits both up and down before you branch onto the road leading past Claddach and into Portnahaven. The road into the village overlooks the bay and across to Orsay lighthouse – do yourselves a favour and stop to admire the view.

Taking into consideration the earlier remarks about prevailing winds on Islay, you could now look forward to about 12/13 kilometres with a tailwind. Or more likely, the wind will have changed direction while you were out and you’ll have to slog into a headwind again back to Port Charlotte. On a clear day, there are excellent views up Loch Indaal to the Paps of Jura and across to the Oa, the Strand and Laggan point (eventually). The road back to Port Charlotte is just as twisty-turny as the road was on the way down, but there is no climbing to speak of.

There are no outstanding features on the road until it reaches Nerabus where there are the ruins of a chapel along with carved headstones. And should you make the trip down to the shore, there are the ruins of a former mill. On the last stretch of road before Port Charlotte village is the new Port Mòr centre with a wind turbine in its back garden. Now there’s only those last five kilometres to reach your starting point in Bruichladdich.

The total time taken pretty much depends on how much sight-seeing you’ve done along the way, though if we assume that you didn’t stop once and you’re reasonably fit, it can be completed in about an hour and a half, or marginally less. Now for that espresso.

110 | Cycling World

August 2017| 111

Carmarthenshire Legends Cycle Trail Written by Huw Parsons, Discover Carmarthenshire

OVERVIEW Ghostly maids and monks, a famous flyer and the world’s most famous wizard all feature on a riveting ride around Carmarthenshire. Starting in the village of Bynea, near Llanelli, and ending in Trelech, this leg of the Legends Cycle Trail encompasses the Millennium Coastal Park, Pembrey Country Park, Kidwelly, Ferryside and Carmarthen.

DISTANCE 72.4km (with the Merlin’s Hill Centre detour – add 5.7km) HIGHLIGHTS Millennium Coastal Park, Burry Port Harbour, Kidwelly Castle, St Ishmael, Carmarthen Castle, Merlin’s Oak, Carmarthen’s Roman Amphitheatre, Carmarthen Priory.

THE ROUTE

F

ollowing National Cycle Network (NCN) Route 4, head out west from Bynea Car Park, cycle 4.8km along the fairly flat off-road Millennium Coastal Park (MCP) to the National Wetlands Centre Wales.

Head towards the Discovery Centre 4.5km away, cycling around Machynys Peninsula, passing the Jack Nicklausdesigned Machynys Peninsula Golf Club, which is built on the site of a medieval monastery – ghostly monks are said to roam the area, day and night!

From the Discovery Centre, cycle 6.9km to legendary site, Burry Port Harbour. Stop to admire the Amelia Earhart monument on the east harbour side.

Continue along NCN Route 4 around the west harbour (you’ll see the Parsons Pickle factory; head towards this, the cycle path is just to the side) towards Pembrey Country Park. Admire the golden sands of Wales’ second longest beach, Cefn Sidan. The Country Park’s leisure facilities include a dry ski slope, toboggan ride, equestrian centre and nature trails.

Leave the Country Park from the main entrance and head towards the A484 along Factory Road. At the A484 turn right, then shortly right again at the fence (on the right, approximately 30m) to rejoin NCN Route 4 to Kidwelly (look out for the blue NCN signs). It is approximately 8.3km to Kidwelly from here.

NCN Route 4 will eventually bring you back to the A484 (cross the road and rejoin the cycle path, BEWARE of traffic), continue north to the roundabout, turning left into Pembrey Road and continue towards Kidwelly.

In Bridge Street, cross the bridge over the River Gwendraeth. If you turn right, it will take you to the legendary Kidwelly Castle, otherwise continue left to your next legends site, St Ishmael.

Continue along the unnamed road for 4.8km to St.Ishmael (there are a few hills on this section). After about 1.7km, you’ll come to a junction with a sharp left turn – follow left towards Ferryside. Go through the town and follow the sign for Carmarthenshire at the first crossroads after Ferryside. After about 2.2km, turn left (following the NCN blue cycle signs) and keep on this road heading towards the A484.

Follow the A484 for about 1km, taking a left turn off the road in the direction of Croesyceiliog (follow the road sign).

Continue through Croesyceiliog until you reach a roundabout, then turn left (back onto the A484).

Follow the blue cycle signs, taking you into Carmarthen.

Cross the A484 at the first pedestrian crossing. Heading towards the town, carry on to the subway and take the first left after this. Follow Pensarn Road and turn left just

112 | Cycling World

TRAWSDIR Touring Caravans & Camping Park Camping

Trawsdir caters for up to 30 tents, electrical and non electrical pitches, and can accomodate a variety of tents up to a maximum size of 7 metres by 7 metres in our designated areas. We have a front field with amazing unrestricted sea views across Cardigan Bay, and a back field with superb mountain views behind.

These camping pitches are close to all the amenities and facilities and are an ideal base for families and couples who want to explore the area.

Touring Caravans And Motorhomes

We have 70 touring pitches available with all pitches being fully services with electric, water and waste water facilities. They are also all hard standing and have room for awnings. Tourers of all sizes can be accomodated, including American R.V’s, on a nightly or on a seasonal basis. They have varying views and positions with some having wonderful sea views and others picturesque mountain views.

There is an option of having Seasonal Pitches from 1st March to the 5th January, and we can also offer Winter Storage up to 1st March.

Family Glamping Pods

We now have 10 Family Pods on Trawsdir that can sleep up to 5 people. They are fully insulated and double-glazed, electric socket and lights, T.V/DVD, and also a veranda that overlooks the site and the sea beyond. They are the new way of camping, or Glamping as it is called. Pets are not allowed in 7 Pods, with the other 3 Pods being Pet Friendly. Please ask for this on Booking if you wish to bring a pet.

Bring all you need for camping, without the hassle of putting up a tent.

Contact Details: Llanaber, Barmouth, Gwynedd LL42 1RR • Telephone: 01341 280999 • Fax: 01341 280740

Trawsdir is a 5 STAR family run and maintained Touring & Camping Park located in Snowdonia National Park in an area of outstanding natural beauty.

O

verlooking Cardigan Bay and the impressive Lleyn Peninsular, Trawsdir boasts some of the most stunning scenery in the country and is ideally located for a relaxing and peaceful holiday.

The facilities, unrivalled in this area, only add to the enjoyment of your stay.

Situated on the Mid Wales coast just 2 1/2 miles north of the historic town of Barmouth, Trawsdir is also a perfect base for visiting all the famous and unique attractions this part of Wales has to offer.

Fishing, hiking, walking and mountain biking is within easy reach for those with a more adventurous nature, whilst those with a more peaceful approach can visit the many historic local castles and attractions, or simply relax on the miles of golden sandy beach just a short 5 minutes walk away.

Situated adjacent to a working farm, this dog friendly site, is the perfect place for all the needs of the family, and offers something for everyone.

Trawsdir is one of the Premier Parks in Wales and also one of the famous Best of British Sites. We were awarded the title of AA Campsite of the Year Wales in 2009 and have improved on that significantly since then. Our facilities are second to none and maintained to the highest standards.

We have a new Barrier System in place for added security, and we offer a variety of ways for you to enjoy your stay with us in a pleasant and friendly environment.

August 2017| 113

LEGEND POINTS OF INTEREST Machynys Peninsular

before the next roundabout; follow the blue cycle signs taking you around to the railway station. On the Station Approach Road, turn left which will take you over the River Tywi using the cycle bridge.

Cross the A4242 and follow Blue Street into the town. Turn right at the bend and head to the castle (pedestrianised area). In the same square as the castle, the legendary Merlin’s Oak can be seen in St Peters Hall.

To get back to the cycle path, re-trace your steps down Blue Street to the cycle bridge across the river, staying on the north side. Turn left at the cycle bridge heading along ‘The Quay’ to the junction at the road bridge. Cross the junction (busy junction, BEWARE of traffic) into Old Station Road, eventually turning right into The Parade (follow the blue cycle signs).

On reaching Old Priory Road, visit Carmarthen Priory and detour north to the A484 (Priory Street), turning right at the end of Old Priory Road to visit the legendary Roman Amphitheatre.

Return to the cycle path and continue along it for about 1.1km, turning left into Abergwili Road.

Make a detour to Merlin’s Hill by turning right at Abergwili Road, cycling through the High Street to the roundabout. Exit second left, then turn right. Continue for 1.4km to Merlin’s Hill Farm. Retrace your steps back to Abergwili Road to continue along NCN Route 47.

Continuing west on Abergwili Road, turn right at the roundabout into Bronwydd Road then right at the next

A mysterious White Lady is said to be forever condemned to roam the countryside hereabouts until her body is discovered. Some say she’s the ghost of one of the wreckers who used lanterns to lure ships onto the sands so they could plunder the cargo; others that she’s a murdered maid who worked at a local manor house known to have secret tunnels used by the shipwreckers to store and transport their ill-gotten gains.

Burry Port Harbour Beware the Hatchet Men, or ‘gwyr y bwelli bach’, of Burry Port. Waving lanterns and lighting fires, the prolific ship wreckers lured unsuspecting ships to their doom, sunk on the sandbars of Carmarthen Bay and in the shallow waters of Cefn Sidan Beach. Some aboard the stricken vessels survived drowning only to be set upon by the villains. Not content to simply steal the ships’ valuable cargo, the dastardly wreckers sliced off heads, hands and fingers for easier access to the helpless victims’ jewellery, too. Sometimes, their ghostly wails are carried in on the sea breeze.

A visitor more deserving of commemoration perhaps was ‘Aviatrix’ Amelia Earhart, when she arrived in Pwll, near Burry Port, on June 18th, 1928, from Newfoundland on board a Fokker F7 aeroplane with Wilmer ‘Bill’ Stultz and Louis ‘Slim’ Gordon. They had been aiming for Southampton, but heavy fog forced them to land early.

Although Amelia wasn’t at the controls, by completing this trip she became first female to cross the Atlantic in a plane. Famously, in 1932, she became the first female to fly solo across the Atlantic. There’s commemorative plaque near Burry Port Harbour and a monument in town telling the story of Earhart’s visit.

Kidwelly Castle and the Black Cat One of the most well-preserved castles in South Wales with many towers, rooms, walls and passages intact to explore, Kidwelly Castle and its surroundings are associated with a number of fascinating legends. The exact origins of the black cat of Kidwelly’s town emblem are unknown. Some believe the moggy was the first animal to show itself after the devastating plague blighted Kidwelly in the mid-14th century when between 30 and 80 percent of the Welsh population were killed.

The Black Cat is featured on the town’s road signs.

roundabout into Dolgwili Road. Then first left at the next roundabout and second left at the junction.

Continue along the unnamed road for 2.8km until rejoining the A484 (short hill on this section). Turn right at A484 for 200m then take a left turn onto an unnamed road following the blue cycle route signs.

Continue following the blue cycle route signs for 19.1km to Trelech Village (with further hills) where the Carmarthenshire Legends Cycle Trail ends.

Just north of the town of Kidwelly lies a field that was the site of a famous battle and the death of an extraordinary heroine. A large memorial stone to Gwenllian stands outside the gatehouse of Kidwelly castle. In 1136, while her husband was away, Gwenllian, wife of Gruffydd ap Rhys, Prince of Deheubarth, raised her own army and rode out to fight invading Norman forces. The battle ended when Gwenllian was caught and beheaded. A spring sprouted on the spot where she was killed and the battlefield was named Maes Gwenllian in her honour. If you visit, you may spot her spirit walking in the field.

St Ishmael In 1607, a terrible tsunami swept away the village of St Ishmael, 4.5km west of Kidwelly, yet miraculously left its

114 | Cycling World

Fuzelhas

restaurante

•

cafetaria

•

bar

•

esplanada

Fuzelhas - restaurant • coffee • bar• terrace is a unique place... Situated in a an elite and dynamic area in Leça da Palmeira, elected by nature and man, the building was designed to integrate the harmony of the vast and beautiful ocean with the quiet rush of people who come here and stay...

The ocean is its motive and sand its excuse. The light is pervasive and intense, imposing the extensive, welcoming areas - refreshing from the heat and warming from the cold.

The space is impressive but subtle, almost invisible. It is defined by the comfort and isolation from outside distractions, a perfect and unique place for sunset conversations.

The restaurant is full of flavours that sift through the force of tradition in alliance with the modernity of surprises. A single place... Do not leave – stay!

Av. da Liberdade, 997 - Marginal de Leça, Praia do Fuzelhas 4450-718 Leça da Palmeira, Matosinhos - Portugal Tel. +351 229 952 410 | Tlm. +351 919039086 • E-mail: geral@fuzelhas.com

Luxury Bed & Breakfast Accommodation in Beautiful Rural Wales

ccommodauon Availability between rd une th eptember

roup and ndividual ccommodation located close to ardiff ity entre and the Taff Trail

Black Mountain View If you are seeking the ideal cycling getaway in the glorious Welsh countryside then Black Mountain View should be your first choice to stay. With it’s beautiful views, fresh air, dark skies and lots to see and do locally, as well as one of the top hill climbs (A4069) in the UK on the doorstep you won’t be disappointed.

Visiting ardiff for the Tour of Britain on th eptember tay with us at ardiff University residences. oom Informauon ingle ccupancy elf atered ccess to shared kitchen dining area hoose from n uite tandard shared bathroom Rates Room Type

Group

rooms or more

Individual

n uite

.

.

tandard

.5

5.

Guests enjoy stylish comfortable rooms, hot showers and delicious homecooked breakfasts using the best local produce while our new workshop provides safe storage for bikes. Our nearest village, Llangadog, is 4.5 miles away and boasts two good pubs and a shop for supplies and further afield, Llandeilo and Llandovery offer a wider selection of shops and nice places to eat. Take a look at our website!

Our new secure bike storage/workshop!

ates are per room per ni ht.

ontact s 55 roupaccom ardiff.ac.uk www.cardiff.ac.uk visit accommodation group accommodation

Black Mountain View Pant-Y-Cefn, Gwynfe, Llangadog, Carmarthenshire, SA19 9RF Tel: +44 (0)1550 740512 • enquiries@blackmountain-bedandbreakfast.co.uk www.blackmountain-bedandbreakfast.co.uk

August 2017| 115 such as Priory Street, but the Priory’s site can also be visited. The Priory Gatehouse and gateway have been preserved in the modern buildings seen along the street, and a park occupies the site.

Merlin – Carmarthen Amphitheatre

12th century church intact on the foreshore. Take a short walk east from the church along the beach and you can see remnants of the ruined villages’ houses sticking out of the sand dunes.

The Roman Amphitheatre in Carmarthen is associated with one of the earliest mentions of Merlin. A young boy called Emrys was playing here when local youths began to bully him. Soldiers intervened and Emrys, who was seen to be a wise child with knowledge beyond his years, was taken to to see Vortigern, the King of Britons at Craig Gwrtheyrn, a large hillfort near Llandysul. You can see the fort from the B4336 on the way from Llandysul to Llanfihangel yr Arth. Emrys, now renamed Myrddin or Merlin (meaning wise man), advised him that his fort’s walls kept collapsing because two dragons – one white, one red – were fighting in a cave underneath it. Merlin released the dragons, ending the subsidence problem.

The beasts battled on until the red one killed the white one.

Merlin’s Hill Merlin may be long dead now, but according to legend, he will return when he is needed by the Welsh nation. His final resting place is said to be in a cave under what is now called Merlin’s Hill, 3.5km from Carmarthen. Some stories say he chose to enter the cave to die peacefully when he was old; others that he was imprisoned by his sorceress lover and lives on – locals claim his cries can be heard on stormy nights.

Merlin’s Oak Some locals blame the floods that hit Carmarthen in October 1987 on a wizard’s curse. An oak tree that stood in Priory Street until 1978 was said to be the very tree that Merlin used to sit under. According to legend, he put a spell on the oak: ‘When Merlin’s tree shall tumble down, then shall fall Carmarthen town.’ By the late 1970’s the ancient tree was dying and dangerous, and the decision was made to remove it, against strong public opinion. Nine years later, when the floods struck, causing the tragic loss of four people’s lives when a train plunged into the river Tywi at Llandeilo, Merlin’s Curse was remembered. You can see pieces of the oak at the County Museum, Abergwili, and St Peters Hall, near Notts Square, in Carmarthen.

Carmarthen Priory – Black Book of Carmarthen The Black Book of Carmarthen, named after its dark cover, is believed to have been written around 1250AD by a monk in St John’s Priory in Carmarthen, nearby the site of Merlin’s oak and supposedly the priory where Merlin’s mother was a nun. The Black Book recounts historical stories and poems, including ones about Welsh kings and warfare. The book holds many references to Merlin, including one telling passage which is a record of a conversation between Merlin and Taliesin, a great Welsh poet, in which they discuss Welsh history. The book is now to be found in the National Library of Wales, Aberystwyth. The Priory is remembered in street names

Merlin’s Hill is also the site of a great Iron Age fort, believed to have been occupied around 400BC. It has vast ramparts and huge ditches and can be visited by the public. At the foot of the hill, you can watch cows being milked, see rare breed Jacob’s sheep and explore the visitor centre’s displays on local legends and history at Merlin’s Hill Farm.

TRAVEL INFO Regular trains to Swansea, Neath and Fishguard run from Llanelli and Carmarthen Station. Please note that space on trains for bicycles is limited. https://www.arrivatrainswales.co.uk/bicycles

116 | Cycling World

Winners Bar at Bryn Meadows

GOLF HOTEL & SPA Winners Bar & Golf Supplies was extended and refurbished in June 2017, and introduced a hot and cold snack menu including award winning pies, a state of the art golfing simulator and indoor putting studio.

Winners Bar has been voted the ‘Best Welsh Club House’ by Top Golfer Magazine and 4th in the UK, and was also a finalist as ‘Best Bar’ at the Business Growth Awards 2017.

A perfect stop off for Cyclists

Bryn Meadows Golf Hotel & Spa Maesycwmmer, Near Ystrad Mynach, Caerphilly, CF82 7SN Tel: 01495 225590 • reservations@brynmeadows.co.uk • www.brynmeadows.co.uk

T

he Bryn Meadows resort is set on 100 acres of meadowland and the biggest attraction is the panoramic views, including a glimpse of one of the Welsh peaks Pen-y-Fan. Other facilities include a 9 hole golf academy, fine dining restaurant plus conference, event and wedding function rooms.

The Caerphilly area attracts many cycling groups, with several trails to follow. You can also follow the route of the annual Velathon which passes Bryn Meadows.

Winners Bar is a perfect stop off for cyclists to refresh and hydrate. Another one of the new editions is the bike rack and service station; where you can clean your bike, repair a puncture or pump up the tyres.

The fully licensed bar is open to members, hotel residents and visitors, and is only closed on Christmas Day. Live sports are shown on the large screens throughout the day. Plus you can watch the golfers on the large sun deck overlooking the 10th & 11th fairways on the championship golf course. Other entertainment includes a pool table, dart board and amusements.

With a 42 bedroom luxury 4* hotel on site, the team at Bryn Meadows are also able to provide a base for cycling trips and holidays. An overnight stay including breakfast, full use of the gym and poolside facilities in Fusion Spa & Leisure, and a 2 course dinner starts from £89 per person.

August 2017| 117

Our location at the foot of the Cambrian Mountains and close to the Ceredigion coast makes Y Talbot an excellent base for exploring West Wales by foot, bike or vehicle.

We offer a warm welcome to cyclists offering excellent food, accomodation and hospitality in this characterful Welsh Inn. Y Talbot, Tregaron SY25 6JL • Tel: +44 (0)1974 298208 • e-mail: info@ytalbot.com • www.ytalbot.com

N

estling in the Teifi valley at the foot of the stunning Abergwesyn mountain road Y Talbot provides a superb base for cyclists in West Wales. There are a wide choice of excellent cycling routes covering a wide variety of scenery- from the empty hills of the Cambrian mountains, the stunning coastline of Cardigan Bay to the rolling lanes of the Teifi valley. This is a sparsely populated area and road traffic is very light. There are also some very good off road routes.

Y Talbot offers excellent food, accommodation and hospitality in a characterful building with an informal and friendly ambience. Our guests really appreciate our comfortable beds and excellent showers with plentiful hot water- all essential comforts after a hard day in the saddle. We also pride ourselves on the range of Welsh cask ales and ciders in the bar as well as the top quality local ingredients on our menu.

Owners Mick and Nia and Sion, our manager, are keen cyclists and extend a warm welcome to cyclists, indeed we find it quite hard having to stay behind to mind the shop! We are very happy to help with route planning. A lockable bike store and a drying room are available.

118 | Cycling World

Cycle like a Londoner Cycle like a local and find the hidden spots and quiet cycle routes of London.

A

dmit it, if you were asked to think of the best city in the world for cyclists, you probably wouldn’t think of London. Amsterdam or Copenhagen likely came to your mind first, maybe Seville, but not London.

Now, ten years ago you’d be completely right, but things have changed. If you haven’t been to London in a while, the next time you go you’ll probably be taken aback by the volume and diversity of people going about their days on two wheels.

This mass uptake of cycling in London has only been possible due to the large-scale development of Cycle Superhighways, Quietways and National Cycle Network routes that have popped up in the city. Everyone can appreciate this new infrastructure. Whether you’re commuting, pottering about or being a tourist for a day, alone or with family your favourite route is out there, you’ve just got to find “the one” that works for you.

At Sustrans, we’ve been heavily involved in planning and developing much of the new cycling infrastructure that’s helping Londoners get on their bike. Our staff are confident (if they say so themselves) that they’ve got the inside track on some of London’s best routes.

We asked some of our London staff to tell us about the routes that everyone should try. From the city’s secret streets to historic cityscapes, these are the rides you should take to cycle like a Londoner.

Sustrans is the charity that’s making it easier for people to walk and cycle.

For more route information and inspiration visit http://www.sustrans.org.uk/ncn/map.

August 2017| 119

Theresa Hughes “The Quiet One” Quietway One and East-West Cycle Superhighway For those wishing to head into the busy city, take the 9km Quietway 1 route towards Southbank from Greenwich.

There are many wonderful independent cafes along the Quietway. As you ride around the back of Millwall FC stadium, before crossing the Connect 2 Sustrans bridge over Rotherhithe New Road and ride along nearly a mile of very quiet streets, you’ll reach my personal favourite, Crol & Co cafe on the corner of Lyton Road and Dunton Road. I love to grab a brew and one of their delicious brownies here to unwind after a busy day.

Quietway One finishes south of Waterloo Bridge.

For those wishing to see London’s sights, cross the bridge to join the East-West Cycle Superhighway on

Victoria Embankment where you can see the Houses of Parliament, Tower Hill and Buckingham Palace crossing through three royal parks along the way, all in the comfort and safety of a protected cycleway.

Rebecca Jones “The Easy Escape One” National Cycle Network 13 and 136 This route is an easy escape into beautiful green space within London. On route, you drop down to the Thames and see impressive wide views of the river where you can spot the concrete barges used as decoys during the Second World War bombing raids. Rainham Marshes, an ancient landscape of medieval marshes that were closed for over 100 years, is a wonderful, remote place to spot wildlife including kestrels and other birds on the RSPB reserve. The ride is mainly flat and off-road, making it great for younger cyclists.

120 | Cycling World

Lydia Schofield “The Picturesque One” National Cycle Network 20 (The Wandle Trail) The Wandle Trail follows the River Wandle for the entire route and crosses through more than 10 parks. The largely traffic-free path goes to National Trust’s Morden Hall Park, which offers many family activities.

David Willis “The Nature One” National Cycle Network 4 This route runs from London to Fishguard, Wales. The London section, running from Greenwich towards Southbank, offers unrivalled views of London’s Thameside landmarks, before crossing to the north bank and passing through Pimlico and Chelsea.

The road through Richmond Park is a quiet, relaxing and pollution-free environment. Here you can reconnect with nature within cycling distance of the city, with tree-lined routes, deer in the surrounding fields (and sometimes in the road) and great views of London and the Surrey Hills.

In the summer, people bring picnics and sit by or paddle in the Wandle. It has a lovely countryside feel. I’ve spent many happy afternoons reading in the park or visiting the cafe and bookshop. For those seeking some light refreshment, visit the Dog & Bull on Surrey Street, one of Croydon’s oldest dens, which is perfect for a celebratory pint or two.

Richmond is a short cycle away, where you can grab a beer and a pizza by the river to watch the sun set.

Alternatively, one of my favourite spots is the Roebuck on Richmond Hill, which has probably one of the best views from any pub in London.

August 2017| 121

James Taylor “The Dutch-esque One” National Cycle Network 1 From Upminster to Rainham, this is the main North-South leisure cycle route in London. From my North-London home in Haringey, I’ve spent countless weekends riding south – past the football fields and hipster breweries of Hackney and alongside the Olympic park in the East– or north through the industrial landscape of Edmonton and Ponders end, where the section by the river is a haven for birds and wildlife.

My favourite part is near Springfield Marina, a Site of Specific Scientific Interest and Nature reserve, close to the City of London and the West End. The sheer numbers of cyclists and canal boats makes it seem like parts of the Netherlands on a summer’s day.

Sustrans is the charity that’s making it easier for people to walk and cycle.

For more route information and inspiration visit http://www.sustrans.org.uk/ncn/map.

e to Events m e lco co We n Cycl c e os r pea o P r u o

ond F an

E

Gr

7

201

If there was a gold medal for the best end of season Gran Fondo then the GF Prosesso would be ready to collect in my eyes and after riding this event 10 times I think I have a good idea.

As an end of season ride the weather is still ok, the event is circa 110k, undulating, testing, a 18% climb in it. By the nature of its name there’s Prosecco everywhere, at the sign on, a bottle in your goody bag, at two feed stations and at the finish with your pasta meal !

After a long season in the saddle why not treat yourself to an event you won’t forget. I would say bring the mrs, but I have to be PC or I will get a host of emails (trust me it has happened), so why not bring your Partner !

Tel:+44 (0)7595 023 536 or 07595 023 536 • Europeancycleevents@gmail.com

follow us on

122 | Cycling World

Cycling in Spain A Whistle-Stop Tour of Some of Spain’s Best Cycling Locations Written by Tom Edwards, www.holidaysbycycle.com Pictures provided by Pixabay – CCO Public Domain

Sierra Nevada Not for the faint-hearted and with an effort warning, the Pico de Veleta cycle route in Spain’s dramatic Sierra Nevada mountains is a must – but only for die-hard cyclists. Little known, this route has it all in terms of drama, challenges and sheer beauty. The Sierra Nevada mountains rise 3,478m above sea level, making them the highest in continental Spain, and the route itself has an altitude gain of around 2,700 metres. Starting in Grenada, there are a couple of options along this 43km ride, however the most popular follows the A395 all the way to a service road (more of a track) at the mountains peak, where the road tops at 3,300 metres above sea level, giving it the official title of the highest in Europe.

A gradual ascent is the order of the day for most of the journey, although nearer the peak the challenges start to appear as the harsh wind, lack of oxygen and disappearing surface make the ride an awesome and unforgiving experience. Luckily, if you prefer mountain biking and something a little more down to earth, you will find plenty of smaller and easier mountain bike routes within the wider Sierra Nevada range and there is a dedicated bike park (Sierra Nevada Bike Park) with over 20km of trails.

Northern Spain, the Basque country Bordered by the cities of Bilbao, San Sebastian and Vitoria-Gasteiz, the Basque Country has a varied and lush landscape with something for every cyclist. San Sebastian is a well-known tourist hub and, with its beaches, world famous gastronomy and title of European Capital of Culture 2016, it makes a great base. From here, you can indulge in several recognised routes, such as the ride to Bilbao. This 140km route takes you along the coast into

pretty fishing villages and through glorious countryside with plenty of stop off locations along the way. At Bilbao, you can explore a vibrant and diverse city, from the historic cobbled streets of Casco Viejoold town (old town) to the modern Frank Gehry-designed Guggenheim Museum.

Another great area to explore is the Rioja region.

Famous for its red wine, the Rioja region is also a cyclist’s paradise, with a mix of dramatic gorges and rolling countryside connected by quiet roads, vineyards and attractive towns and villages. Of particular note are the historic towns of Logroño, Laguardia, and San Vicente which reward you with some fantastic restaurants and attractive medieval architecture. A classic ride in the region follows the meandering path of the river Ebro as it weaves its way through Campoo, Pesquera, Medina de Pomar and Haro before finishing in Longrono. This unforgettable journey takes you from the dramatic backdrop of the Cantabrian mountains as they gradually make way to gorges and truly unspoilt countryside before

August 2017| 123

opening out in the undulating vineyards of the Rioja region. And of course, you can end every day with a glass or two.

Andalucía Andalucía makes for a great cycling destination, with good weather all year round and a variety of landscapes that quickly take you from the mountains, through countryside and to the coast. Perhaps one of the most interesting cities in the region is Seville, with bags of history, architectural grandeur and culture, Andalucia’s capital makes an ideal starting point for exploring the region. n fact, it is well-worth taking your bike around the city, which is set up for cycle tourism with some wellmarked routes, and even has its own bike share project, Sevici, providing bikes at numerous stations. Further afield, a great route takes you from Seville to ranada via the historic city of Cordoba. This long inland route takes you through some beautiful roman towns before reaching the beautiful Subbetica National Park, a stunning landscape of limestone peaks that is home to Spain’s largest colonies of riffon ultures. inally, you will reach the da ling city of renada, with its magnificent , -year-old Alhambra alace being the star attraction.

Canary Islands Sitting in the Atlantic Ocean off the coast of northern Africa, the volcanic Canary slands offer something a little bit different, with deserted roads, high mountains and lunar landscapes. The islands southerly location makes them a good winter destination (some say the best in Europe) and low rainfall throughout the year adds to the appeal. Gran Canaria is one of the most popular

destinations, with its capital, Los Palmas, a good place to explore. Within the city there is much to see and a bike share system in place to do it (ByBike). However, the south of the island offers the best in terms of longer routes, and a popular option takes you along the C60 out of Playa del Ingles through the lovely village of Fataga, before ending up in the tourist resort of San Bartolom de Tira ana. or some more challenging mountain ascents, the archipelago’s largest island, Tenerife, is the place to head. ome to the mighty Mount Teide, at , metres, the volcano dominates the skyline, and provides brave cyclists with some of Europe’s most daring ascents. The main road up the mountain reaches 2,300 metres, but you will start at sea level with a rapid ascent, making this route a favourite training location for professionals from all over the world.

124 | Cycling World

Majorca on 2 wheels Cycling weekend in balearic islands (Spain)

Mallorcaâ&#x20AC;&#x2122;s all year round warm climate and smooth tarmac makes it the perfect destination for every cyclist.

Enjoy 3 days of cycling tours led by our local guide, surrounded by the impressive countryside of the mountains and the sea.

1,5 days away from the office!

August 2017| 125

What Majorca can offer you With its mild climate and its moderately difficult roads, Majorca is made out to be a privileged vacation spot all year around. Cycling is not only good for you but it is good for the environment and offers you a healthier way of enjoying travelling. There are a range of routes available on the island and we can help you to map out your cycling adventure. Or why not sign up for one of the Fenix Hotel tours with our local guide assistance. The packages include half-board with healthy food served on delicious breakfast and dinner buffets and all the facilities of the new bike centre (washing area and tools).

“We are very fond of cyclists, we have a special bike centre to lock up our clients’ bikes and our staff will help out if they need assistance. We work hard to make them feel relaxed and comfortable like at home,” explain Sara and Elena, the marketing and HR departments “And, of course there is always sangria cocktail at the bar to welcome the new riders!”

The weekend plan

A

rriving to the bright and warm Majorca island after a short flight from the UK can be a pleasant way of escaping from the daily routine. Mixed difficulty routes are provided by the Hotel Fenix’s flexible program (www.fenixhotel.es), designed for experienced cyclists as well as for amateurs, so you don’t need to be especially trained!

Cycling in Mallorca offers a fantastic mixture of rolling roads and stunning mountain climbs.

Just choose the route length you prefer, stop to savour a good coffee while enjoying stunning sea views and decide whether to continue cycling or to jump on a shuttle back to the hotel.

“We are seriously engaged with cyclists,” says Jaime Ferra, manager of the Fenix Hotel, “We just love seeing them turn up at our place on two wheels, it’s great!”

126 | Cycling World

Inspired by a great summer of cycling?

Eisberg, living life to the fullest, without compromise We’ve teamed up with Eisberg Alcohol Free Wine, sponsors of The OVO Energy Tour of Britain Sprints Jersey, to give one lucky reader the chance to gear up and ride in style!

The prize includes The OVO Energy Tour of Britain Sprints Jersey, The Matrix Fitness Grand Prix Sprints Jersey, The OVO Energy Women’s Tour Sprints Jersey and The Tour Series men’s event Leaders Jersey, plus, the full range of Eisberg Wines.

The UK’s number one alcohol free wine brand includes the new Eisberg Sparkling Blanc and Rosé, Chardonnay, Sauvignon Blanc, Rosé and Cabernet Sauvignon - with something for everyone, it’s the perfect alternative for cyclists looking to cut down on alcohol when stepping up the training.

The full range is available from Tesco stores nationwide and most major retailers.

For your chance to win answer this simple question: Q. Which jersey is Eisberg sponsoring at this year’s OVO Energy Tour of Britain?

Enter via cyclingworldmag.co.uk @eisbergwine

facebook.com/EisbergWine

To find out more about Eisberg, visit www.eisberg.co.uk

Terms & Conditions: Prize is the full range of Eisberg Alcohol Free Wine plus the full set of Eisberg sponsored cycling jerseys which consists of 1 x The Fitness Matrix Grand Prix Sprints Jersey, 1 x The OVO Energy Women’s Tour Sprints Jersey, 1 x OVO Energy Tour of Britain Sprints Jersey and 1 x The Tour Series Mens Event Leaders Jersey. Winner must provide photo ID evidence of age. There is no cash alternative. Eisberg Alcohol Free Wine reserves the right to change the prize to that of an equivalent value.

August 2017| 127

The weekend plan

Day 3 – Saturday – SANCTUARY ROUTE Fenix hotel – Felanitx – Fenix hotel.

This new weekend tour will allow you to cycle through the precious countryside and alongside historic places. Spend all day in the great outdoors with your bike stopping to savour a cup of coffee or a bite!

Day 1 – Thursday (optional) Arrival and wine night •

Arrival on the island.

•

Get your bike ready or rent one from our specialized shop.

•

Enjoy your first buffet dinner at our hotel.

•

Take a stroll through the historic centre of Palma and discover its typical taverns by sipping a delicious glass of Majorcan wine.

Fenix hotel – Cala Blava – Cap Blanc - Campos – Fenix hotel.

OPTION 1

EASY ROUTE

47,8km

Ascent 193m

Descent 193m

Drop 133m

Ascent 187m

RETURN ROUTE Medium difficulty

Descent 189m

EASY ROUTE

45km

Ascent 375m

Descent 284m

Drop 230m

OPTION 2

RETURN ROUTE

84.50km

Medium difficulty

Ascent 1327m Descent 1419m

Day 2 – Friday – WARM-UP

OPTION 2

OPTION 1

31,4km (total 79,20km)

Drop 190m

Let’s refuel with a healthy breakfast and get ready for our first day of warm-up route. Departure by bike will be at 12:00 pm. To get acclimatized we are going to do a 47,8km long tour along the cliffs of Cala Blava until the tower of Vigía de Cap Blanc and continuing on country roads through the cliffs of Cala Blava until the tower of Vigía de Cap Blanc and continuing on country roads through the magnificent countryside between Llucmajor and Campos.

We are going to stop at the main square of this enchanting village to have a coffee and some snacks on a lovely sunny terrace.

If you still have any energy left, you can leave Campos towards the Camí de Can Corem until you reach Llucmajor and go back to the hotel (31 KM).

Drop 539m

On your second day of cycling, you are going to do a tour which is twice as challenging as the one on the first day.

On the first stretch, we are going to enter the mountain range of the SIERRA de Mesquida until we reach the chapel of the SANCTUARY OF MONTISION, built in the 14th century.

After a stop to replenish, enjoying the spectacular views form the terrace of the Sanctuario, we continue on our way back, passing by the Santuary of S. Salvador, the Ermitage of Bonany, the Ermitage of S. Honorat and.... are you ready for a last challenge? We are going to head towards the peak of the Santuary of Cura (17th century) with panoramic views over the island of Majorca.

Let’s enjoy some drink and get ready for our return to the hotel, where a delicious dinner buffet is awaiting us.

Day 4 – FINAL TOUR – Sierra de Tramuntana

OPTION 1

MEDIUM ROUTE

Ascent 1487m Descent 1333m

81km Drop 373m

Healthy breakfast and departure on one of the most spectacular cycling routes in Majorca, where the sea and the mountains come together for some amazing cliff formations.

Passing through the little village of Estellencs and the tower of Verger, we continue towards Esporles, stopping for a break in the enchanting village of Banyalbufar to have a coffee in one of the typical bars at its main square.

Return trip to FENIX Hotel and let’s relax on its sunny terrace: a chance to clink a glass and say goodbye…then it’s time to pack up... until your next weekend trip!

“The most important thing for us it that you go home happy and feeling the benefits of the best open-air holidays of your life and you wish to come back!” says Mr. Ferra.

For further information:

please email www.fenixhotelreservas@hotmail.com

128 | Cycling World

Allons-y-Pyrenees caters for all cycling abilities. Situated in a peaceful, rural location. Individual or group, large or small bookings are welcome.

n a e n e r Your Py s i y a d i l o h w e f a t s ju . y a w a clicks

A guaranteed warm welcome in stunning accommodation with private grounds and pool to relax in. We provide great tasting, locally sourced food.

We are just a 90 minute flight from the UK. Enjoy stress-free riding as we provide you support and backup, as needed. Look online or give us a call for more information and see our latest offers.

Tel: 01333 700 337 â&#x20AC;˘ e-mail: hello@ayp.holiday

www.ayp.holiday

The Lure of the Pyrenees

w

August 2017| 129

Capping the Iberian Peninsula ith their familiar abrupt sweep; the Pyrenees form a natural barrier stretching from the Atlantic to the Mediterranean, and are as fundamental to the geography of Europe as the Alps or the continental divide of the Bosphorus.

Crossed and re-crossed, contested and claimed; for centuries the range has been important to civilisations which have risen and fallen as the mountains held firm.

He finished the stage, but received a time penalty for allowing the blacksmith’s apprentice to work the forge bellows – and entered Tour folklore as a result. A tribute to Christophe’s stoicism today adorns the building which once housed the fateful forge in the picturesque Campan valley – worth a visit.

First navigated by the Romans and later breached by the Moors, this ebb and flow has finally settled the range astride the border of modern Spain and France, where beautiful wooded valleys, crystal trout streams and dramatic amphitheatres of rock characterise the French side.

For the last century or so, the hot slopes of the Pyrenees have been writing their own piece of history each summer as they play host to the Tour de France.

Giant reputation In 1910, tour organiser Henri Desgrange first made the tentative decision to send the riders into the high mountains, still unsure whether it was humanly possible to cycle the rough passes, and the Pyrenees claimed their integral role. Octave Lapize went down in Tour history by branding the organisers “assassins” (murderers) as the mighty Col du Tourmalet was crossed for the very first time, then, in 1913, the Tourmalet (and the Pyrenean) legend was cemented courtesy of the heroic Eugene Christophe.

Having broken his fork on the Tourmalet descent, Christophe picked up his bike, ran down to the hamlet of Sainte Marie de Campan and spent several hours re-forging the broken part at the local blacksmith’s.

The Pyrenees hold a mystique for road cyclists which draws people to them, however, it is still possible to easily access high wild places, and common to find yourself on an empty road; most importantly, it is possible to experience the stunning surroundings without experiencing the depths of suffering of the original (or current) Tour riders (unless you want to!). Rolling plains and foothills rise abruptly into the high peaks, meaning a variety of different routes are within easy reach.

Allons – y – Pyrenees provides the perfect location to get out and explore them. Challenge yourself one day; allow miles of scenic flat terrain to roll past the next. Whatever the day’s efforts on or off the bike have entailed, the endless pool awaits for loosening off, cooling down, or simply to sit by with a well-earned cold one before a great meal.

130 | Cycling World

Becoming a Cycling Student

W

rittle University College, near Chelmsford, Essex, has launched a new cycling academy with local team OnForm – the first of its kind in the UK. The innovative partnership means Cycling Performance students can participate in organised cycling races and events, whilst receiving the support and guidance of industry experts as they continue their educational journey. Cycling World spoke to course leader and coach to elite cyclists, Mark Walker.

“The industry has developed beyond recognition in the last few years. I bought my first bike magazine in 1983, joined a local club and started racing. My friends thought I was very strange! Even ten years ago, you couldn’t launch a course like this; it’s a very recent phenomenon. It’s been fuelled by the Olympic success, the accessibility of cycling and the fact that, for some

people, cycling has become a status symbol. There is a real spectacle around cycling now – the bikes have become more comfortable and more attractive, so there are opportunities in technology and retail that weren’t there before. Then there are a lot more people who want advice about cycling as they take on greater challenges.

The result is that we have youngsters who want to make it as professional cyclists or coaches and, typically, more mature students who want a career change and to break into this industry that supports their amateur racing. WUC has been responsive to that and it fits with our history in delivering courses that are specialist and land-based. We are interested in giving students the opportunity to pursue their cycling ambitions, whether that is racing, coaching, cycling development, working in charities, retail or new technology. It’s a very vibrant industry with a lot of exciting opportunities for graduates with the right skills.

“We’ve offered the Foundation Degree for three years now. What makes it attractive is that it is structured around the cycling season. We have youngsters who are studying A Levels or BTECs and it’s their dream to pursue cycling careers. For the well-able cyclist, this is a reality,

but it’s risky going into professional sport. There are lots of talented people around but very few make it through to elite or professional ranks. They are aware that they need a ‘plan B’ and keeping up with their education is key to that. The course offers them the possibility to study in a way that facilitates them as a developing cyclist, as it is based around the summer season and some of the teaching is compressed, so students leave at the end of February and undertake work-based learning in a variety of roles within the cycling industry until they return in September. They have seven months where they are balancing cycling and studying. The academic side – which is applied Sports Science with a strong flavour of cycling delivered by tutors with a pedigree in coaching – enriches their work in the industry. Their work-based experience is then reflected in their coursework. It gives it a good balance.

“Our strength is in our collaborations. We work with local facilities such as the Velodrome in London and Hadleigh Park Mountain Bike Circuit, as well as the local clubs and teams. OnForm gives our students a further opportunity. Team riders, which include current and former world, national and regional champions, are already participating in high-profile national series events across the UK. The team gives them the chance to become involved and develop wider skills such as event management, interpersonal skills, building relationships with people and showing leadership. So, for example, WUC students are organising a road race on 24th September. These softer skills are incredibly important.

It’s about developing our graduates so they are ready to step into employment. Many people graduate from university and it is not a ticket to a job. Employers like to see that they have actually achieved in real-life situations and gained experience. There are also people who have heard about us through their association with OnForm and have decided to progress to a course here. So it’s of mutual benefit.

August 2017| 131 “Likewise, we are working with Oaklands, an academy for Further Education students. Any student who wants to pursue cycling and wants an education orientated towards cycling can now start that at 16 – they can study for two years with Oaklands at Level 3, then join us for two years on a Foundation Degree and then top up to a BSc (Hons) degree. They have five years in total of studying and pursuing cycling.

“Writtle University College is fast-becoming a hub for cycling. We already hold cyclocross education events here; we’ve had British Cycling here for their Level 1 coaching courses; and we’ve got good links with the British cycling officers, the local coaches, team owners and professional cyclists. I hope that we produce graduates that find careers in the cycling industry in whatever capacity that might be: a professional cyclist winning national titles or at elite level, but also, equally, it would be good to have graduates who become elite coaches, leaders in retail or product development, involved in revolutionising bike manufacturing, promoting cycling in their area, changing attitudes of local authorities in town planning, or working with charities to share the benefits of cycling. The key is that your ability as a cyclist doesn’t matter. Our view is that individuals can bring a variety of different skills to the course – they might have fantastic people skills that makes them great coaches – but we will support them with that and provide the educational foundation and industry links they need for a rewarding and successful career.”

“I think the academy is a great way of bringing the students from the Cycling Performance Foundation Degree together with Team OnForm. The partnership gives us all great opportunities to establish contacts within the sport, such as people working in the trade, or teams and riders abroad. Through the course, I have been lucky enough to live in France with another member of the Cycling Performance Degree to gain racing experience on the continent. This has helped me gain a vast amount of racing skills as the style of racing in Europe differs from that in the UK. “Through contacts we have made through the course, we have all had the opportunity to meet and get in touch with all sorts of professionals, ranging from British elite team managers and elite cyclists, to people working in the sales industry and even charity workers. The course enables us to train and race while we study and the sports science side teaches us valuable skills that we can use, not only when coaching ourselves, but they also set a solid grounding for the skills needed to become a sports coach.”

GRÁINNE HANLEY Gráinne Hanley, 19, from Ireland, is a second-year senior Irish cyclist on track and road. She has won medals in youth

Student perspective

OLI SMEE Oli Smee, 19, from Derby, chose to enrol on the FdSc Cycling Performance at WUC so he could develop his knowledge of the athlete’s body and enhance his racing skills, with a view to moving up through the ranks since starting racing in 2015.

and junior regional and national track events and was also second in the Irish National Duathlon race last year.

She said: “By being on the academy team and attending the course, I am able to complete my education and gain contacts in the industry while still maintaining the time and energy needed for training and racing throughout the year. There is always support and guidance available from Mark Walker, our course manager, and from within the academy.

132 | Cycling World

Erris Villa is a large, stylish and modern property which comprises of one double room with en suite, one double room with private shower and also a twin room with its own private bath & shower

Beddgelert Village, Snowdonia

07484 923711

Arrival times are between 4pm and 9pm unless by prior arrangement. Upon arrival you will be greeted with a Hot Drink, Homemade Welsh Cakes and a Warm, Friendly Welcome from your hosts Eileen and Martin.

“During your stay at Erris Villa we feel that it’s the little extras that we provide which make your stay memorable.”

With this in mind all of our rooms are maintained to a high standard with quality furnishings and fittings. Each room is equipped with high quality bedding, Egyptian cotton towels, a modern flat screen television with all the available Freeview channels, bath robes & slippers, a hairdryer, an iron with ironing board, a selection of books and free WiFi. In each room you will find a hospitality tray with a good selection of high quality beverages and in each bathroom you will find a selection of branded toiletries also available to you.

Hospital Road, Builth Wells, Powys. LD2 3AT Tel: 01982 553 714 Mobile: 07929 000 595

Discover the beauty of Beddgelert & Snowdonia

www.snowdonia-cottages.net

The Mulberry Inn’s unbeatable location offers you that perfect short break to relax, unwind, get active or simply explore the Ceiriog Valley.

Only a short drive to Llangollen, Chirk, the WorldHeritage site Aquaduct at Trevor or the most scenic Lake Vrynwy it’s a place for all seasons with a beautiful garden for Spring and Summer and a roaring log fire in the 18th Century Pheasant Bar in the Autumn and Winter.

Come and enjoy walking, cycling, horse-riding and other activities or simply relax and make the most of the peace and tranquillity of our 4-star Inn. We hope to see you soon.

How to find us Always head for Chirk, not Llangollen, and certainly do not rely on your SatNav. From Chirk take the B4500 along the Ceiriog Valley, through Pontfadog and on to Dolywern (4 miles). At Dolywern, after you see the Leonard Cheshire Home turn left for Llwynmawr – we are at the end of the village Secure Bike Storage Available

Llwynmawr, Ceiriog Valley / Glyn Ceiriog, LL20 7BB United Kingdom Tel. 01691 718281 • Email. themulberryinn@aol.co.uk • www.mulberryinn.co.uk

Part of the Welsh Rarebits Collection

August 2017| 133 16 to 18-year-old students interested in cycling. This is unique. We have five other academies and have been running the academy system for 12 years, so it’s quite a well-polished system now.

“Through the East of England Cycling Academy Pathway (EECAP), students can join Oaklands at age 16-18 on a BTEC Level 3 Sports Science course and progress well through their cycling and then come onto a programme at WUC. This enables them to get the best out of themselves as cyclists as well as building some really applicable qualifications.

“Currently, most young cyclists have to train in the evenings after a full day at school, college or work and inevitably their education suffers as well as their training

We have gained a vast amount of knowledge from the OnForm team, including how they set-up and manage the team, and will be involved in the running of an event hosted by the team and WUC in September. I will have the opportunity to race as the OnForm Academy team in British Cycling events and, ability-dependent, guest with the main team. The academy allows for the transfer of management and rider knowledge and experience, providing valuable connections throughout the world of cycling.

“I have been fortunate to gain work experience coaching at Derby Arena and Dublin’s Sundrive Velodrome and to travel to Belgium with junior women for the Ghent race with the Irish Cycle Sport Development Project. I look forward to working with the OnForm team as an Academy Rider, on team support and race organisation.

“At Writtle University College, I obtained my British Cycling Level 1 Coaching in February and, with my Cycling Ireland Foundation Track coaching course, Child Protection and Garda (Police) Vetting, I now enjoy putting the skills learnt from these and my first year at WUC into practice by coaching regularly at Sundrive Velodrome, in Dublin.

“The academy provides me with opportunities I wouldn’t have at home in Ireland. It gives me a degree in Cycling Performance (while also expanding my coaching) that nowhere else in the world currently offers cyclists, while allowing me to train and race all year. I’m also able to get valuable work experience giving me an insight and contacts in various areas of cycling for my future career.”

Team OnForm and Oaklands Academy Simon Howes, Team Principal for Team OnForm, said: “The partnership between Team OnForm and WUC is our way of putting something back into the sport. We will take great pride in having created a pathway for riders to progress and develop as bike racers.

“To see riders achieve their potential will give support staff and sponsors a great deal of satisfaction. It’s a fantastic opportunity for all the riders involved to gain experience racing in a team environment. I have no doubt the riders will make great ambassadors for team OnForm and our partners.”

Jez Cox, Oaklands Wolves Academies Manager in Sport, said: “There’s never been a full-time junior academy for

and ability to recover effectively. This system prioritises their training – but if they fall behind in their work then they are banned from training. They come to us for the sport and the quality of the coaching we offer, but the education is critical to that.”

For more information about the FdSc Cycling Performance, please visit

writtle.ac.uk/Foundation-Degree-(FdSc)-Cycling-Performance.

134 | Cycling World

CLASSIFIED CLASSIFIED

SHOWCASE DIRECTORY Simply Cycling Slovenia SPECIALIST OUTDOOR SPECIALIST

mallorcaprivatetransfers@gmail.com

Bridlington

AWARDED TOP RATED STATUS IN ANNUAL UK HOTEL AWARDS

by LateRooms.com

w w w. r a g s h o t e l .c o. u k Get in touch:

01262 400355 / 674729 rags.bridlington@gmail.com

FABRICS & ACCESSORIES OUTDOOR FABRICS & • Water resistant and breathable fabrics ACCESSORIES

• Wind resistant microfibres • Water resistant and breathable fabrics

Texturedfleeces nylonand forthermal panniers etc.

•• Technical fabrics • Technical fleeces and thermal fabrics PVCcoated coated polyesters, window •• PVC polyesters, clearclear window fabricfabric • Extensive range of buckles, webbing and clipsrange etc.

• Extensive of buckles, and clips etc.

Cycling holidays inwebbing the beauuful, • Threads, patterns, water resistant zips un-spoilt, quiet & safe,

•• Threads, patterns, water zips Repair products and seam seal tape hidden jewel ofresistant central Europe

Mail Order •Fast Repair products and Service: seam seal tape

sLOVEina.

www.pennineoutdoor.co.uk BOOK YOUR TRANSFER NOW !!!

Pennine OutdooraLtd. Centralparadise!

Buildings, Simply cyclist's www.pennineoutdoor.co.uk Main Street, Bentham, Lancaster LA2 7HE

www.mallorcaprivatetransfers.com

Tel: 015242 Pennine Outdoor63377 Ltd. Central Buildings, Main Street, Bentham, Lancaster LA2 7HE Tel: 015242 63377

www.simplycyclingslovenia.com

CLASSIFIED SHOWCA

Sim S mallorcaprivatetransfers@gmail.com

Expect a warm welcome Beds from £15 per night

• Wat

Cottages in the besT 01422 843183 locations across Wales www.hebdenbridgehostel.co.uk

• Win

mama@hebdenbridgehostel.co.uk 01686 628200

• Tech

www.WALEScottageholidays.co.uk

In the heart of fantastic cycling country on Route 66 and midway in the northern stages of 'Le Tour '14' ...plus more quality off-road routes than you can shake a stick at...

Hebden Bridge (5 minutes walk) has a thriving cafe and pub culture.

Comfortable, cosy, secluded, accommodation (breakfast inc.) at budget prices.

• PVC

Gentle cycling holidays since 1991

• Exte Cy

Suffolk & Norfolk France, Austria, Germany, Italy & Spain

• Thre h

Please call to find out more: 01449 721555

www.cyclebreaks.com

Cycling World

Martlets Hospice in Sussex has places available for the Prudential Ride London-Surrey 100 which takes place on Sunday 31July.

Starting in Queen Elizabeth Olympic Park, the course follows a 100 mile route on closed roads through the Capital and into Surrey’s stunning countryside; before returning to finish in the Mall.

With leg testing climbs and a route made famous by the London 2012 Olympics, it’s a truly spectacular sponsored ride.

www.themartlets.org.uk Contact Clem Hunnisett events@martlets.org.uk

01273 718780

114 Cycling World

February 2016

• Rep

Use our bikes or bring your own

PLACES AVAILABLE FOR PRUDENTIAL RIDE 100

202

FA

BOOK YOUR TRANSFER NOW !!!

ww

www.mallorcaprivatetransfers.com

Pennin

w

We are a family run business based near TRIATHLON Bridlington operating 5 custom built cycle Expect a warm welcome ZONE trailers catering for your transfer needs Beds from £15 percycle night

across the UK. We are proud to work with Cottages inRoses theoffering besT Way of the843183 a comfortable, 01422 locations acrossservice Wales professional transport for passengers www.hebdenbridgehostel.co.uk and their bicycles from Bridlington to mama@hebdenbridgehostel.co.uk 01686 628200 CUSTOM BIKE CUSTOM FIT Morecambe and all other destinations

www.WALEScottageholidays.co.uk including UK airports.

Our 10 point anatomical measuring IfInyou would likeof more informauon or a quote the heart fantastic system ensures that your bikecycling will be fitted please contact us via email country on Route 66 and midway in toairlinktravel@hotmail.com your exact specifications the northern stages of 'Le Tour '14' or Tel: 01964544131 or 07778693870 ...plus more quality off-road routes than you can shake a stick at... sales@triathlon-zone.com www.triathlon-zone.com Hebden Bridge (5 minutes walk) has a thriving cafe and pub culture.

Comfortable, cosy, secluded, accommodation (breakfast inc.) at budget prices.

Ge

Fran

U

August 2017| 135

NONSTOP Mobility!

The new CONTACT Plus: Reaching your destination safely and comfortably.

Permitted for e-bikes up to 50 km/h.

www.conti-tyres.co.uk

CONTACT Plus

136 | Cycling World