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TOURING

Introduction to Cycle Touring

Is your idea of cycle touring visiting new places at home or abroad, or just exploring your own locality at leisure? Whatever your definition, touring is about having fun and the freedom of the open road!

Cycle touring requires a bicycle that is not too heavy, some basic specialist clothing; such as padded shorts (to support the rear on long journeys), comfortable breathable base layers, padded gloves to absorb road vibrations, protective outer layers, and a safety helmet is optional. Some kind of eye protection to protect your eyes from the elements and practical footwear, completes the basic day tour kit.

 


Arm yourself with a decent map or route plan, some water, a high-energy snack bar, banana or dried fruit etc., and off you go.

Start off with a short tour of your local area, and gradually build up your stamina until you can comfortably ride for a few hours in the saddle. Add a decent rear carrier to your bicycle; some luggage, then you are ready for your first overnight tour. Why not follow Sustrans formula of cycle routes for roadies, traffic free fans and rough stuff riders, along minor roads, canal and rail paths see www.britishwaterways.co.uk. See www.sustrans.co.uk. check out the newly launched online shop and pick any of their routes for a memorable trip. Travelling, meeting new people, and seeing the country can be a rewarding personal challenge with the added bonus of keeping fit!

For further a field tours, see what can be achieved by a dose of determination; read accounts by Josie Dew, Dervla Murphy, Bettina Selby & Anne Mustoe and check out cycle magazines such as Cycling Plus & CTC.

Ferry companies transport you and your cycle to the Scottish Islands, Ireland, Isle of Man, the Channel Islands & Scandinavia. For a reliable way to get you and your bike to the best bits of Europe through France to Northern Italy and Northern Spain check out European Bike Express see www.bike-express.co.uk. This is a luxury coach and cycle trailer service, which transports you and your cycle to your chosen destination.

Have fun...but most of all be confident!

 

Travel & accommodation - Our guide to France

Arm yourself with a good (lightweight) guide book, maps, accommodation guides and plan your tour! see www.stanfords.co.uk

We recommend the Michelin blue departementales series 40 maps

www.logis-de-france.fr
Small to medium family run hotels situated outside urban areas in France's lovely villages with set menus and regional dishes.

www.gites-de-france.fr
Bed and breakfast guesthouses throughout the regions of France, incorporating high quality cooking using regional produce.


The Road to Santiago de Compostela

A thousand years ago the Christian world establish three main Pilgrimages to Jerusalem, Rome and Santiago de Compostela, all three remain to this day but nothing has the same allure as the mystical road to Santiago de Compostela. The journey is the key to the adventure and is ideally suited to the cyclist who seeks fulfilment, whether the reason for travelling is spiritual or just a personal challenge; the road to Santiago de Compostela is rewarding, cultural and exciting!

This Pilgrims route is over 1000 years old. It is steeped with tradition, a classic historical route originating in France, traversing the Pyrenees and green Spain to reach the legendary shrine of Santiago (St. Jacques) the patron saint of Spain in Galicia, Northwest Spain.

There are 4 main routes starting in France from Paris, Vezelay, Le Puy and Arles; they eventually join together at Puente la Reina (Queens bridge) in Navarra, Spain, and follow the classic Camino Frances.

Traditional Pilgrims travel on foot, horseback or bicycle and can qualify for the coveted Compostela. The idea is that you aim to arrive on 25th July on the feast of St. James and when this festive day falls on a Sunday this is a holy year! Beware, if you decide to embark on this journey within a Holy Year, demands for accommodation are at their highest; although, in Spain accommodation is widely available on route. There are many books available which will give you an introduction to this Pilgrims route and the Confraternity of St. James have detailed info and official guides to assist you with your route plan. www.csj.org.uk

If you are leaving from the UK, European Bike Express offers an excellent transportation service for you and your bike and there are regular sailings to Santander and other ports. Stanford's supply a comprehensive selection of books, maps and guides; check both European Bike Express and Stanford's on our links page or click here www.bike-express.co.uk  www.stanfords.co.uk

Wherever you decide to commence your journey the road to Santiago de Compostela will leave you with a lasting impression of self-discovery, and a great sense of achievement!

 

 

 
 

SEASONAL CYCLING

Seasonal cycling - Our guide to Spain...

Check out www.stanfords.co.uk for guide books and maps.

Autumn is the ideal time to get out and about.

September tends to be warmer in Spain than the U.K. October
is generally a wet month (mainly in Northern Spain). For some
sun, in November, head south to Andalucia or the Balearics (Majorca), whilst the Canaries offer winter sun from
December to March.

Accommodation
Prices vary with the season and are generally cheaper and less busy in autumn but be aware of local festivals when accommodation can be scarce.

Hostales (1-3 stars) or Pensiones (1-2 stars) are comfortable, friendly and offer value for money. Use local tourist offices
(Oficina de Turismo) for local listings.
In the main holiday resorts it can be a cheaper option for a group
to rent self-catering accommodation for a fixed centre tour
with circular day rides.

Food
Traditional food is simple and regional with meat and fish eaten almost everywhere - not good news for vegetarians! Lunch is the main meal of the day eaten between 1.30 & 4pm. Go for the
"Menu del dia" which consists of several substantial courses.

Dinner, go for "Plato combinado" however this is not served until 9.30pm so be aware! Tapas are a selection of appetizers generally found in local bars...a great way to meet the locals!
Do not forget during the day to carry energy foods; bananas, raisins and fig roll biscuits, which are widely available.

Clothing
Hands, knees, head and feet need to be kept warm. To avoid "dodgy body parts" keep joints supple by limbering up before a days ride and ease yourself into a steady pace. Remember to massage your leg muscles after a days ride.

Seasonal technical clothing should be lightweight and quick drying. Go for layers of thin clothing which allow better temperature control can be opened at the front for better ventilation but have a drop-tail to ensure your back is covered.

Gloves are essential to cushion yourself from the road.

Footwear - aim for multi-purpose waterproof biking/hiking shoes or boots ensuring there is enough room for layers of socks.

Buffs, either regular or polar, are an innovative solution to conventional headwear and scarves and also double up as a
street clothing accessory.

Longer, thicker shorts are more comfortable and provide support for your "hamstrings".

Wicking thermal underwear can double up as " off bike" casual wear!

Remember to pack a micro-fleece top for those cooler evenings and ensure you have an outer layer which is wind and waterproof and breathable.

Finally, before setting out check with the CTC www.ctc.org.uk for the latest update regarding Spanish cycling legislation.













 
   
 


  TECHNICAL / PRACTICAL
   
 

Our useful stuff

Rehydration - Your body is mainly composed of fluid. Even recreational cyclists lose 1 litre of fluid per hour in summer. Carry a drink and drink little and often during your ride.

Tour kit - What to take and what to leave behind!

Puncture repair - simple instructions for the less technically minded.

 
   
 

 
  LIFESTYLE
 

 

Osteoporosis

One in three women will have Osteoporosis over the age of 50.

The contributory factors, which cause "porous bones", are:

  • A lack of oestrogen caused by...
    Early menopause (before 45)...
    Early hysterectomy (before 45)..
    Over exercising or dieting resulting in loss of monthly periods
    Heavy drinking & smoking

The majority of women suffering from Osteoporosis are treated with HRT or alternative therapies.

Source: Facts taken from The National Osteoporosis Society.


To ensure the maintenance of healthy bones, we require a balanced diet rich in Calcium. This can be found in foods such as milk & dairy products, green leafy vegetables, baked beans, bony fish & dried fruit.

Although cycling is not a "weight bearing" activity it is an extremely good exercise to improve our Cardiovascular fitness with the added benefits of muscle strengthening and general well being.

According to a recent report by a Chartered Physiotherapist cycling does not weaken our bones nor does it cause Osteoporosis. Research shows our spines are strengthened by extending backwards, so should we perhaps consider our posture before we spin out on our road or static cycles. Any form of exercise may it be cycling, running or walking can only enhance our well being, remember to leave time in your fitness regime to include "weight bearing" exercises, why not take a walk before or after your well earned dinner!

So remember Ladies, a good diet and regular exercise could help prevent Osteoporosis!

 

 

HRT Cake - Good hearty cycling fuel!

Classic symptoms of the menopause such as mood swings, irritability and weight gain, can be tackled with diet.

According to the author of a recent publication, to balance your hormones naturally, the author suggests that women over a certain age, can benefit from foods rich in naturally produced oestrogen and progesterone such as:-

Soya
Whole grains
Celery
Alfalfa
Rhubarb
Nuts
Seeds
Tofu & Soya yoghurts
Wild yam
Black cohosh
Fennel

Therefore this HRT Cake could provide benefits during the Menopause and add balance to a Healthy Lifestyle.

Recipe

100g Raisins
50g Soya flour
50g Whole-wheat flour
50g Porridge Oats
50g Linseeds
25g Sunflower seeds
25g Pumpkin seeds
25g Sesame seeds
25g Flaked Almonds
1 x piece of finely chopped stemmed ginger
½ lit Soya Milk
½ tbs of Malt extract
1 x pinch of each, nutmeg, cinnamon, ground ginger

Method

Place dry ingredients into a bowl and mix thoroughly.

Add Soya milk and malt extract, mix well and leave to soak for ½ hr.

For variety add small yoghurt, one mashed banana or a handful of chopped dates, check consistency, if too stiff add more Soya milk

Spoon mixture into a grease proof lined loaf tin

Bake in an oven gas mark 5/190c for 1 hr. Test with a skewer to ensure the cake is cooked through

Turn out and leave to cool. Delicious with butter or spread, ideally eat a slice a day can be kept in a home freezer.