Jack’s Tracks visits Crank

Crank

by Chris Pearce Distance: 7.5 miles Difficulty: Medium

The landscapes of most walks have an element of ‘old’ and ‘new’ about them, and this latest Jack’s Tracks has more than most. Ancient country estates, old railway lines, attractive churches and beautiful countryside make this 7.5 mile walk around the northern villages of St Helens a real treat for walkers.

Park up on Crank Hill (WA11 7SD) near the bend at the higher end of Alder Lane. Follow the footpath away from the village and up an incline. You’ll pass the reservoir on the right as you arrive at the top of the hill; carry on in the same direction downhill. The path bends as you enter the wooded area and you’ll go slowly uphill again, rewarded with great views of Billinge as you exit the trees. Go through two stiles, pass Forsters Farm Shop and turn right when you arrive at Moss Bank Road. The handsome alms-houses appear soon after on the right, which date back to 1725 and give you an idea of the rich history of the hilltop village, followed shortly after by Moss Bank Mission, which was built in 1855 and donated to the village by Lord Daresbury for the education of local children. Take the footpath that runs between the boundaries of 59 and 61 Moss Bank Road, and as you exit through a metal turnstile you can expect to see great views from your lofty position. You’re now on the Rainford Hall estate, which is far off to your right and straight ahead on the top of that hillock, you can see the rooftops of Windle Hall. Both homes were once owned by members of the Pilkington family. Follow the path downhill and then turn right down the wide bridleway, which in years past was the track bed for the St Helens to Rainford Junction railway, opened in 1858 and closed to passengers 93 years later. Other stations on the line included Crank Halt, Old Mill Lane, Rookery 1 & 2 and Rainford Village.

A570 Holiday Moss Farm

Rainford

Higher Lane

Rookery Farm

Reed’s Moss

Moss Plantation

A570 King’s Moss Plantation

Myer’s Farm For those with the OS Maps app on your desktop, mobile or tablet, this walk is named: JT-Crank

Red Cat Lane

Mill House Farm

Mill Lane Farm

Rainford Brook

Crank

Alderley Farm

Rainford Delph Farm

Alder Lane Farm

Rainford Road

Fir Wood

Crank Hall Farm Crank Farm

Crank House

Rainford Hall Delph Cottage

Clay Wood

Shoots Delph Farm

Moss Bank Road

Dagnals Bridge Farm

Berrington Hall Golf Club

Crank Road

Poverty Plantation

Windle Park Wood

Windle Hall Winstanley Wood

Moss Bank

Follow the bridleway as it bends to the left and then cross Rainford Brook via the metal footbridge on the left. Follow the footpath to Crank Road, cross then turn left for 50 yards, then turn right into Berrington’s Lane. Berrington’s Lane is just under a mile long and as you walk away from the noisy East Lancs Road, the lane becomes alive with wildlife. It was early morning when we did the walk and we were lucky enough to spot a couple of deer, a few rabbits and numerous songbirds. At the end of Berrington’s Lane, turn right and follow Mill Lane for 600 yards crossing Rainford Brook once more. Look closely for a path on the left-hand side once the Saint-Gobain site ends and in the vicinity of the bus stop. Follow the path, which takes you down the back of the

industrial site, for ½ mile until you arrive at Rookery Lane in Rainford. Turn right, go straight past the junction for Derby Drive and then turn left into Rainford Linear Park. Once again, the walk returns to the track bed of the St Helens to Rainford Junction railway. Rainford Linear Park runs straight through the village like an arrow, bringing a green sanctuary to the residents. The park is a real delight, it’s so well kept and is a haven for walkers and cyclists of all ages. You’re going to follow the path for until you reach a road called Cross Pit Lane (the site for the old Rainford Village Station). Turn right here and walk up to the mini roundabout at the top of the road. Turn left and just after you pass the Rainford URC Church, turn right into Muncaster Drive.

Follow Muncaster Drive for 650 yards as the walk opens up to views of Billinge Hill. Once you reach the crossroads of paths, go straight on for a further ½ mile and then turn right at Fire Clay Farm and follow the path for a further 400 yards until you emerge on Higher Lane. Turn left. Follow the road away from Rainford for just over ½ mile until you reach Mill Lane Farm on a dogleg bend. Just after the dogleg, turn right and follow the path at the side of the field. Hop over a couple of stiles, then turn left and follow the well-used path around the perimeter of the field until you reach the driveway to Crank Hall Farm. Turn left to reach Crank Road and then turn left again towards Crank. Follow the road for 1/3 mile into the village.

Please ensure you wear appropriate clothing and footwear whilst walking. Whilst every care has been taken to ensure that the walk is accurate, neither the publisher or its editorial contributors can accept, and hereby disclaim, any liability to any party to loss or damage caused by errors or omissions resulting from negligence, accident or other cause.

Cycling

with bionic legs! Cyrusher XF690 folding fat bike £1,799 from Cyrusher.co.uk

An introduction to e-bikes

E-bikes are like normal bikes given super powers: you still pedal them, but they have an electric motor that gives you some extra help. It feels rather like having bionic legs: you can pull away from traffic lights quickly and easily tackle steep hills. That makes them brilliant for commuting and urban cycling, and a great choice for people who want to improve their fitness and haven’t been on a bike for years.

What kind of e-bikes are there?

Commuter bikes are all-rounders while MTBs are mountain bikes and road bikes are racing bikes. The former have big tyres and great suspension, while the latter use super-light materials and aggressive geometry to achieve high speeds. Cargo bikes are for carrying loads that are too big for panniers or a backpack, and usually have bigger tyres and better brakes.

How do I get the right e-bike size?

E-bike sizes are usually expressed as S, M, L and XL. Small bikes are generally suitable for riders up to 5’5” while XL bikes are designed for six footers and above. Some e-bikes have very adjustable seats and handlebars that enable them to skip between sizes.

Swifty E-Mountain Bike, £799 from Amazon.co.uk

Volt Metro Folding Commuter Bike, £1,599 from Voltbikes.co.uk

Is there more than one kind of e-bike motor?

Crank drives connect directly to the bike chain, while hub drives sit in the wheel hub – usually the rear wheel. Crank drives are more energy efficient and feel more natural when pedalling but hub drives are usually much cheaper.

What about gears?

E-bikes come with the same kind of gear systems as ordinary bikes and the gears adjust how much pedalling is needed.

With e-bikes you’ll usually be able to control the assistance level the motor gives you. You might choose Turbo for fast pulling away from traffic lights but Eco (or equivalent) when on a relaxing country ride.

Which battery should I choose?

Most manufacturers provide a battery range estimate, or you can calculate the range by dividing the battery’s power by 20 – a battery with a 400Wh rating should give about 20 miles on full assist, which is when the electric motor is operating at full power. Most e-bikes have a little bike computer that shows battery charge and the range remaining before recharging is needed. When the battery runs out of power, your e-bike behaves like a normal bike, albeit a heavier one. Typical recharge time is three to four hours and batteries typically last for two to four years.

How much should I spend?

You can get perfectly decent e-bikes for around £500, or you can spend over £4,000 on a carbon road bike.

The more you spend the lighter the bikes become and the better the hardware: where cheaper e-bikes are designed for everyday use, the most expensive e-bikes are serious bits of sporting equipment with matching price tags. Whatever you buy, make sure you acquire a very good U-lock: sadly, all e-bikes are targets for bike thieves.

Stress and Anxiety

Are you feeling stressed and anxious about the future? During the pandemic, we are experiencing more stress and anxiety than ever before. This is caused by uncertainty and ever-changing information. According to the mental health charity Mind, 60% of adults said their mental health became worse during lockdown. Stress and anxiety can manifest itself in many different ways. Physical symptoms can include an increased heart rate or muscle tension, ‘jelly’ legs or tingling in the hands and feet, breathing too heavily or dizziness. You may experience feelings that you might lose control, faint, think people are looking at you and noticing your anxiety. Dave Smithson from Anxiety UK says “Those who are usually outgoing may become withdrawn or those who are reserved may become erratic. Everyone is different and anxiety can be triggered by a range of things.” Other symptoms can include lack of concentration, catastrophic thoughts, poor memory, excessive alcohol intake, under or overeating, a short temper and tearfulness. A key indicator is blowing things out of proportion. As Lorraine Collins, psychodynamic counsellor, psychotherapist, Cognitive Behavioural Therapist and member of the British Association for Counselling and Psychotherapy (BACP), says “If you’re stressed, how you view situations can become altered and distorted due to the brain not being able to process information in a more balanced way. It can also be a cry for help in communicating distress that can be difficult to put into words, so is ‘acted out’ by slamming doors, banging around, road rage and so on.” If you are under threat of redundancy as a result of the pandemic, this is additional stress as a job provides selfesteem, purpose and a social network. Losing your job unexpectedly affects all this, so stress accumulates. Lorraine says “If there is a threat of redundancy, it’s quite normal to feel stressed and anxious about your security and future. It can be like a constant feeling of dread and impending doom. You may experience a sinking feeling in the stomach. There may be a tendency for catastrophic thoughts about what the future might hold.” If you are suffering from extreme stress, it may be difficult to recognise it. Lorraine advises checking your ‘internal dialogue’, which will reduce the risk of stress and tension building up. By that she means asking yourself “Am I tired and wired?” as a kind of self-monitoring. “I often suggest to my patients to use the HALT method – am I hungry, angry, lonely or tired? Getting into the habit of addressing these things can help to monitor your levels of stress and keep a more balanced sense of wellbeing,” she says.

How To Manage Stress and Anxiety

The good news is there are plenty of practical and useful tools to manage anxiety and reduce stress:

• Getting back into nature is a great way of calming your anxiety. This can be a local park, woodland, nature reserve or your garden. Lorraine says “You can practice naming what’s around you, the

things you see and hear, and this will interrupt the constant looping of anxious thoughts.” • Looking after mind and body: “Go to bed at a reasonable time without screens and mobiles or other things that will decrease the winding-down time we need to settle into a relaxed state and leave the day behind,” says Lorraine. “Watch your diet, as excessive caffeine and refined sugars will only stimulate an already stimulated body and mind.” • Learning to relax: relaxation techniques can include exercises to release the tension in your body by easing your muscles. The Mind web site lists plenty of options.

• Switch off the news: if you find it difficult coping with news coverage, it may make you feel better if you limit what you read, watch and listen to for a while. • Connecting with other people: “Plan to have regular chats with friends and family over the phone,” says Stephen Buckley from Mind. “This is a vital way of maintaining wellbeing.”

• Sharing the problem: talking to someone you trust about what is making you stressed can be helpful. If this isn’t possible, you could call a confidential helpline such as Mind’s Infoline or those run by Anxiety UK and the Samaritans. You could also join a support or self-help group – talking to people in the same boat can be reassuring. If these self-care techniques don’t work, it’s best to talk to your GP about treatment options. This can include talking therapies such as Cognitive Behavioural Therapy (CBT).

www.lccounselling.com www.mind.org.uk www.anxietyuk.org.uk

Should you be taking supplements?

We should be able to get all the vitamins and minerals our bodies need from the food we eat. However, modern day life is making it increasingly difficult to achieve a balanced diet. That’s where supplements come in. Supplements are considered ‘top-ups’ for the vital vitamins and minerals our bodies require to function. They can take the form of vitamins, probiotics, herbal products, powders, drinks – and more. There is still much debate surrounding their effectiveness. However, although medical professionals insist that supplements aren’t a substitute for a healthy diet, it’s proven that some could have a positive effect on your health. For example, many vegetarians and vegans will benefit from iron and vitamin B-12 supplements, while those trying for a baby are advised to take folic acid supplements until twelve weeks into their pregnancy. It’s also recommended that children aged between six months and five years take vitamin A, C and D supplements every day. Other supplements, however, could be a waste of money. If you’re wondering whether supplements could benefit your diet, it’s worth speaking to your doctor or nutritionist first. But to start you off, we’ve put together a list of the top five supplements people take in the UK, and what they are taken for.

Vitamin D A vital vitamin for regulating our bodies’ calcium and phosphate content, vitamin D is a key contributor to healthy bones, teeth and muscles. We get most of our vitamin D from the sun, but living in the UK means we have limited daylight hours during the autumn and winter. For this reason, many people in the UK choose to take vitamin D supplements between late September and early April, when the sunlight is weaker.

Zinc Best known for its ability to boost immunity and fight off bacteria and viruses, zinc is another vital mineral our bodies need to function.

Red meat, shellfish and dairy foods all have high levels of zinc, as do chickpeas, lentils and beans. In supplement form, you can top up your zinc levels with over-thecounter capsules, tablets and lozenges. Magnesium Found naturally in foods such as pumpkin, spinach, soy beans and brown rice, magnesium is important for bone health and energy production. It’s a known stress-reliever too, and studies have proven that it can even help sleeping problems.

Omega 3 Swallowing fish oil first thing in the morning might not sound appetising. But, there’s solid evidence to suggest that omega 3 fatty acids can help contribute towards a healthy heart and brain, while also reducing inflammation. That’s why omega 3 supplements, often in the shape of fish oil capsules, are so popular. Vegans and vegetarians can also top up their intake with algae oil supplements.

Iron Iron is responsible for making red blood cells. It’s particularly important in younger women, but according to the 2018 National Diet and Nutrition Survey, 27% of women are deficient.

It’s predominantly found in red meat, which is why many vegans and vegetarians take iron supplements to make up for any potential deficiencies. However, smaller amounts can be found in beans, nuts and fortified cereals.