Back to basics 2

Training for the Witches Curse

Only two weeks to prepare for this event so I was wondering which way to train.

I asked myself, should I take the scientific route and get into checking my current heart rate zones power outputs and so on? I could devise a schedule to bring me to the event in the best shape possible. But the answer was no! In two weeks I'd just about establish where I am at now and start to prepare a plan to improve.

So the answer is take the training back to basics. Riding the bike when you can and when you can't get on in indoor trainer. Tonight its cold outside but a nice warm 4 degrees in the shed so turbo training it was - first time since.... since.... since a very long time ago. I remember using the turbo to prepare to spend a week climbing really big hills in Spain but that was 12 years ago.

Riding on Feel

The most old fashioned bit of the training is the method of gauging the effort - I'm using something we used to use 30 years ago - we call it riding on feel. It worked then and I reckon it still works now.
So how does back to basics work?

I've got to be able to ride up lots of hills so when out on the bike I'm riding up lots of hills. I've got to be able to build a bit of stamina and enable my legs to recover while riding so I have to work quite hard, relax a bit and work hard again.

Of course "feel" is built up over time and there are special indicators you can use to know just how hard you are actually working, that's a bit scientific really. For example if you are doing sprint intervals and you intend doing eight of them you know you were going a tiny fraction too hard if you threw up after only six or seven, a bit too easy is you still had balance, coordination and speech after eight. Do it a few times and you develop the necessary feel so that you only throw up after eight and so that the balance, coordination and speech only go as you make your eighth final lunge.

Back to Basics

Having entered the Witches Curse sportive - http://www.ctcchallengerides.co.uk/CTC2012_Witches_Curse_sportive.php -  I needed to get my road bike out and do some training. I'm only doing the 45 mile version but it has almost 5,000 feet of climbing and I'm not fit!

So today I took out my road bike for a training run. This bike has only been ridden once in the last 15 years and the frame was built for me by Vernon at M&B Cycles in Dronfield well over 20 years ago.

So here I am training for an event and this really is back to basics. There is no GPS, no cycle computer, no heart rate monitor. The bike itself is considered retro or classic now and there is no indexing on the downtube gear levers, no dual pivot brakes, no compact or triple chainset, no anatomically shaped handlebars and the frame is made of Reynolds 531 Pro steel tubing.

Once back on the bike feels just so as it did when I raced on it 20 years ago.

Simplex retro-friction gear levers - these are working perfectly well on an 8 speed cassette and I never really understood why indexing is so popular on road bikes

Campag Record Strada single pivot brakes - yes dual pivots and hydraulics or discs give more power. More power is not always useful unless somehow you are also able to create more grip on the road (it works on MTB because you have such large contact patches)

Cinelli bars and stem with original Benotto tape - gloves or mits provide the necessary grip and cushioning and nothing gives such a direct feel and control as traditional thin tape

Campag Victory seatpost

Reynolds 531Pro frame and forks - there isn't really anything better - lighter yes, but better no!

Shimano Dura Ace front hub with stainless spokes on a Mavic rim - great wheels which can easily be trued and adjusted and which are built to a tension to suit the rider. I built these fairly tight to suit my style and weight

Shimano Duar Ace rear hub, stainless spokes and Mavic rim. The largest cog used to be an 18 or for particularly hilly riding a 21 but nowadays a 25 is more in order. The Record cranks only take a ring down to 42 and a 25 tooth cog the biggest I can fit with the original Dura Ace rear mech. Still a gear of 45" is quite low.

Reasons to ride - Money

There are lots of reasons to cycle including health, fun and convenience as well as often quoted financial benefits. So I thought about the financial side and have done some "back of envelope" calculations around the savings I make by cycling to work.

Saving over driving £1570 p.a.

Saving over public transport £1474 p.a.

Saving over walking £1856 p.a.

Here's the details:

My normal trip is only 2.5 miles each way and I could get to work by car, by bus or by walking so I've done a comparison of all three;

Material costs by bike - 25mls per week, 1200 miles per year - New tyres & chain every 2 years (£30pa), new bike every 5 years (200pa) (I've previously used bikes for over 50,000miles so these costs are over-estimated). Annual cost £230.

Material costs by car - 25mls per week at 66p/ml (AA costing) = £16.50 per week plus parking at £21.00 per week. Annual cost £1800

Material costs by bus - £4.20 per day = £21.00 per week. Annual cost £1008

Material costs of walking - £0

Generally when calculating the costs of different forms of transport time tends to be ignored but spending extra time traveling can be significant so I've looked at time as well;

To return trip to work by bike takes up to 30 minutes a day.

Walking takes 110 minutes

Driving and parking takes 30 minutes

Public transport takes 60 minutes

So cycling saves 80 minutes per day over walking = 320hours pa

Or cycling saves 30 minutes per day over the bus = 120hours pa

Cycling takes about the same time as driving.

Costing the time even at the national minimum wage gives an idea of costs (really I value my time much more highly than that);

So accounting for actual costs and for the times saved by cycling my short commute by bike shows significant savings over other forms of transport. For the full year my savings are:

Saving over driving £1570

Saving over public transport £1474

Saving over walking £1856

All in a day's work

On Tuesday I was in Lancaster to work with young people from the Marsh Community Centre. We had a great ride down to Morcambe and back via the Lancaster Canal. Here are some of the photos I took. I especially like the notice someone has put on the sunken boat.

I also realised that last time I took a photo of Lancaster Castle (about 30 years ago) some police officers approached me and told me that I couldn't take pictures. I told them that of course I could and they said that I was clearly a journalist (I had a very old 1960s camera) and that I was attempting to get pictures of people associated with a major murder trial that was taking place at the time (handless corpse for those with long memories). I tried to argue and told them I was a student. They threatened to arrest me and I decided to go and take pictures somewhere else.

Snow doesn't stop play (or cycling)

Things got a bit snowy a few days ago and with a cold morning start on Monday the commute had to be by Mountain Bike - big tyres, low gears and seat slightly lower than normal and off you go.

Light on the bars, smooth on the pedals and your rear wheel will follow the front most of the time. Any slipping and sliding is quite good for generating warmth and slowing you down so no cold hands or feet. That slipping and sliding is great for your balance and confidence and most of all it adds to the fun and the sense of achievement.

It makes me smile

I seem to have been grumbling about cyclists and about traffic lately and unless there is a massive shift in policies, regulation and enforcement I probably always will. Don't let that make you think I don't love cycling, I do, and it is why I've set up this blog.

My ride in to work this morning was a reminder of why I cycle rather than use the alternative, slower and more expensive options of my car or public transport.

The weather was lovely (OK minus 2 is a bit cool on the face), the air was clear and fresh, the views were stunning and people I passed tended to say hello.

All in all this is why I cycle - it is fun and it makes me feel good and if that isn't enough reason then the benefits in terms of health, economics and convenice should surely swing it for more people.

Traffic behaving badly

We sometimes have to point out to people that when riding your bike on the road you aren't just riding in traffic, you are traffic.

Recently when crossing Manchester by bike from Victoria Station to Piccadilly station, a five or six minute ride I was shouted at by a cycle courier, on his retro steel-framed racer, because I wouldn't pass on the inside of some traffic, causing him some delay. The traffic involved was a "bendy" bus, another bus, a tipper truck and another couple of lorries!  I don't take too well to being shouted at by fellow cyclists but I'm afraid that my reply to this consisted only of two words, neither of which I can print here!

Funnily enough I caught up with him after only half a mile. All his risk taking and anger didn't get him anywhere faster than my relaxed and safe approach on my Brompton.

Anyway I carried on to my train and on to London where I was able to get out on my bike a few times. It was great to see so many people on bikes but the behaviour of some of the cyclists made the courier in Manchester seem quite sensible.

In no special order some of what I saw included:

• passing on the inside of cyclists who are riding in the correct position
• passing inside large vehicles (including around junctions)
• Riding on and off pavements to pass queuing traffic
• disregarding red lights
• reacting rather than planning
• not signalling or checking before manoeuvring
• not allowing pedestrians room

I'm not just having a go at fellow cyclists here but having read so much about the tragic deaths of cyclist in London, especially involving large vehicles turning left, I was surprised by the general lack of care for one's own safety (or lack of sense?). At one point a number of cyclists told me that the next set of lights was regularly policed so it would be best to stop, I've said before that red lights are fairly clear - it is best to stop when the light is red, police or not!

Whenever I was passed by cyclists behaving badly (not only men!) I found that in half a mile or so I was passing them anyway - nobody is saving any time!

Of course the non-cycling London traffic was at least as bad as anywhere else but the following bad driving in no way mitigates the bad cycling.

• squeezing and driving too close to the kerb
• really poor and unpredictable lane discipline
• not stopping at red lights (several vehicles per change)
• inappropriate parking on roads
• illegal parking on separate cycle paths and pavements
• not signalling or checking before manoeuvres
• not allowing pedestrians room
• tail-gating and pressurising
• inappropriate speed
• sprint - stop mentality

Whenever I was passed by motorists behaving badly (not only men!) I found that in half a mile or so I was passing them anyway, often waiting in a queue - nobody is saving any time!

Hare and tortoise springs to mind!

Truck on the cycle route

Heading down to work this morning I came across this truck parked across the shared cycle and foot route near Milnrow. The driver didn't notice me on account of being sound asleep at the time.

I get a bit fed up with inconsiderate behaviour like this but just think how you would tackle this path if you use a wheelchair, ride a trike or if you were a person with limited vision.

January Weather

Another lovely January morning. Took this on my way to work, a lovely day although a little cold. Commuting by bike is so good at times like this.

I didn't get a picture on the way home because I didn't think the camera would like the sleet and hail that blew up around tea time. Still prefer commuting by bike. How does the saying go?

"There's no such thing as bad weather, just inappropriate clothes"

Free Adult Cycle Training Available

I've got FREE 2 hour adult cycle training sessions for people living, working or travelling in Rossendale, Lancaster and Blackburn. This National Standards training gives people skills and knowledge to ride safely and with confidence. The instructors are qualified and friendly and deliver an enjoyable as well as informative course.

We'll provide bikes and helmets if required.

If you know anyone in those areas that might be interested please let me know here or by emailing me at work seamus.kelly@ctc.org.uk

Stop Lines

I can't help wondering if both motorists and cyclists actually know what Stop Lines at junctions are all about. Am I alone, or is there a wide lack of understanding? I think its time for a rant!

Where there are traffic lights there are accompanying stop lines. When the traffic lights are red, or amber, then all traffic must stop behind the stop line. If you have already crossed the stop line then you should continue through the junction.

In the case where there is a cycle advance box at the junction there are actually two stop lines the front one is where pedal cycles must stop and the back one is where motor vehicles must stop. Pretty simple and straightforward really. So why do I need to have a rant? Because I'm fed up of people ignoring the rules and creating pressure and risk for everone.

I'll pose a simple question; When should you cross a stop line whilst either the red or amber light is showing?

Possible answers (all incorrect); When the light has just changed, when I'm in a hurry, when there is nothing coming the other way, when I want to get ahead of the traffic to stay safe, when no-one is looking, when ....

The only correct answer is: NEVER

Simple question, simple answer so why do so many motorists and so many cyclists fail to follow the simple rule?

EXCUSES;

I think there are some who genuinely don't understand the rule - if you drive a motor vehicle you should understand the rule and there is no excuse for not knowing, you must have a licence and you have access to the highway code. If you ride a pedal cycle you should understand the rule or you are not safe to cycle on the road, and you also have access to the highway code.

Some cyclists think it is sometimes safer to set off before the traffic so set off before the light changes. Sorry guys but it isn't safer, in fact it adds to the overall sense of rushing and encourages some of the other road users to behave similarly and annoys others, that doesn't make anyone safer!

Some people say "everyone else does it" - are you lemmings or people with minds of your own?

THERE ARE NO EXCUSES - just reasons

You do it because of ignorance, pressure, a need to hurry, misguided advice, peer pressure, because you can get away with it or for other obscure reasons of you own. They are reasons but don't excuse your actions.

JUST DON'T DO IT!!

Ring a Bell?

I hadn't had a bell on a bike since the 70's until I started to use a Brompton to commute a couple of years ago. The bell on the Brompton came in for frequent use on towpaths where its polite ding seems to go down well with most pedestrians.

In fact I've since added a bell to my mountain bike (which didn't have one for its first 14 years) because I often use it on the towpaths and sometimes a couple of bridlepaths where I have also found it useful. Sometimes a pedestrian might not hear the bell, especially if they're wearing headphones, so I'll shout to alert them.

Either way I'll slow down to pass people and always thank them for letting me pass - these are shared use paths so we ought to "share nicely" (like our Mums told us when we were little). There has been a "Two Tings" campaigns on towpaths around the country and in Rochdale bells were fitted free of charge to towpath users who wanted them.

Not sure I'll put one on my road bike though, I don't think it would work so well with traffic and the general noise levels on the road.