ride the wind.......

On the road again....

2011-05-21T14:12:00.002+08:00

Finally I'm back in Malaysia again. And next week will be riding in Kedah & Langkawi.
checklist:
1) Panniers - brand new Ortlieb to replace the one I gave away in India.
2) Waterproof gears - ditto
3) Sleeping bag - ditto. Ultralite!!! wooohooo!!
4) Bicycle - need to lube!

Can't wait to explore Langkawi as this will be my 1st visit to the beautiful Island.

Till next week.

Bicycle

2010-11-22T15:53:00.003+08:00

Source: Reddit

Manali-Leh; The Story (Part 7) Final.

2010-09-19T17:56:00.055+08:00

All vehicles were moving fast & furious on the Morey Plains. The roads were muddy. Everybody left with a vengeance to make up the time lost in Sarchu & Pang.

At that time, I thought my friend was already approaching Leh in order to take the Aug 9 morning flight to Delhi. We stopped for a while at the summit of Taglang La. The view was just amazing. The marker stone stated that at 17,582ft, it is the 2nd highest motorable road in the world but some people said that it is the highest but had to give way to Khardung La for economic reason. I regret that I didn't switch on my hand-held GPS to check the actual height myself.

At the top of Taglang La

The sign on Taglang La

View from Taglang La

Descending from Taglang La was very challenging. Not only because the road is narrow, winding and rocky. But our driver made it so easy by taking 'short cuts'. It was quite scary but we did saved a lot of time.

When we reached Rumptse, I saw lots of tourist were hanging out at the dhabas. As if like they were waiting for their bus or train. There were lots of vehicles- jeep, trucks, motocycles stopping there. But we keep moving on heading to Upshi.

Unfortunately after few kilometers from Rumptse, we were stopped by the road works. The military & BRO workers were trying to clear the road from the landslide. Looks like it was massive as some part of the road were visibly missing, apparently collapsed into the river! We were told that there were no more road for vehicle to reach Upshi at that moment and was advised to return to Manali.

The road work after Rumptse

So all of us have to decide whether to move on by foot to the nearest village of Upshi or to return to Manali by jeep.

My jeep buddies quickly made up their mind and decided to move on by foot. But majority of the people from other jeeps have decided to return to Rumptse because they can have option whether to stay there and wait until the road open or return to Manali by jeep or bus.

I made a quick decision to join my buddies. My argument was it will take another 4-5 days or more to reach Delhi if I return to Manali because we will have to stop for over night at Sarchu and the road condition at Pang, Sarchu, Zing Zing Bar & Rohtang La were still uncertain. But, if I walk, it will only takes 1-2 days to reach Leh + 1 more day to reach Delhi.

So I unpacked my luggage; 2 panniers, 1 duffle bag + 1 bike. I quickly adjusted & tuned up my brakes and derailleurs and quickly joined my Tibetan buddies.

So 5 of us started walking through the landslide area. Some of the workers were looking at me with awed. Probably they thought I was crazy to push my bike along. Yeah...it was heavy. Then we met another local guy walking from the opposite direction who told my buddies that it was not possible to bring my bike because the trail was so narrow. I told them not to worry because I can dismantle my bike into small pieces and carry. After approx. 3 kilometers from a small village called Lato we reached the end of the road (the road ahead were collapsed into the river) What we saw was tiny size of people climbing the 80-100 feet cliff to bypass the river. Then I realized that there was no way that I can bring my bike along! And it was a scary sight because the cliff looked slippery. I decided not to join my buddies who keep climbing it.

This used to be Manali-Leh Highway

...and this too. But there were no more roads ahead. Look at the cliff where people were climbing

So, after 1 hour standing at the edge of the road observing my buddies climbing the cliff, I decided to turn back to Lato. The journey was very tough because it was un-rideable. The route was full of deep mud, big rocks and it was ascending. Furthermore, I was pushing a fully loaded bike! After more than 2 hours, I finally reached a dhaba at Lato. I thought I was making the right decision not to climb the cliff because the sky looked like it's about to rain (which it did later on).

Team work...but still dangerous

My buddies were climbing

Arrived at the dhaba, I met with a German family who were hiking to Leh. They too decided to continue their hiking on the next day after it rained. And while hanging out at the dhaba, I suddenly saw a kid (happened to be the dhaba's owner's son) riding a bike that looked familiar to me. When I approached him, I was told that 3 English guys & 1 Malaysian left their belonging including their bikes at the home stay and had left for Leh in the morning! When I was brought to see their belongings, I recognized those panniers, cycling gears, including the stuff that I lend to my friend- fuel bottle, waterproof glove & handlebar bag. So it seems that I was 1 day behind them!

Back at the homestay, I spent the night planning for my next day journey to Leh. My room is just an empty room with 1 candle. I decided to leave everything behind except for my travel documents, the electronics gadgets- hand-held GPS, DSLR camera, ipod, blackberry, stove, water-filter, first aid kit, a set of clean clothes, thermals and my Brook Saddle. It doesn't sound much but these stuff were very heavy. I carried my Camelbak without the reservoir (a big mistake!) and a dry bag to carry these stuff. It was very cold (did not use my wet sub-zero sleeping bag..haha!) night as I slept on just the carrymat, I really couldn't sleep. Maybe my mind was busy thinking about my next day journey that I was not looking forward to.

Early in the morning at 6.30am, I left Lato and headed to the cliff alone. It was a scary feeling to walk alone in the mountains. While walking, I thought that I'm going to die in that mountain and nobody will find my body.

But luckily after 1 hour of walking, I met with a group of locals who were climbing the cliff. It was probably 30-40 of them. And I recognized some of their faces because they did stopped by at the dhaba and started their walking earlier in the morning. So I joined them knowing that I would not survive at that place alone.

It was a very hard journey that includes hiking, rock climbing, crossing fast flowing stream, river edge, absailing. But with the help of the locals, I survived the 8-hours journey that took us to Upshi about 26++ km through the Ladakh region in the Indian Himalaya with lack of water to drink.

At Upshi, I met my Tibetan buddies who were waiting for the bus. Apparently, they have spent a night at a village, Miru before continue their walk to Upshi. And during my conversation with them, I was told that they have met my friend and his English buddies in the house that they stayed at Miru. That means all of us will arrive in Leh on the same day but at different time!

We managed to get a ride on the Military Truck to Karu Army camp, and finally took a taxi to Leh. The ride to Leh via Thikse was bumpy- hot, dry & dusty. It was a very long ride when we were stopped from entering Choglamsar due to the new landslide. Therefore a 7km trip became 25km due to the road closed. At the end, we arrived at Leh at about 4.30pm and went straight to check in at a Guesthouse near the Main Bazaar.

Jama Mosque & Leh Palace at the background

I arrived at Leh, looking like a zombie with dry mud on all over my jacket and pants because I fell on mud pool twice near Miru. We saw many charity drives for the victims of the flood at Choglamsar. I went straight to Jet Airways office but it was closed. Then I went to the Internet cafe checking my emails & facebook and I was told that my friend was probably still in Leh because he did not arrive at Delhi airport. A facebook friend then told me that my friend's wife when crazy worried about her husband! So I quickly called my father to inform that I was still alive and explain to him my situation so that my family understand and not worry about me.

These were all that I salvaged.

When we arrived in Leh, we saw many charity drive like this

...and like this too.

Changspa Road

Some rock formation near the river at Changspa Road

The stairs to Shanti Stupa

The next day I went out walking around Leh searching for my friend and my other cycling buddies at the Oriental Hotel & Guesthouse as we have earlier agreed to meet up there should we arrived in Leh. It was a long walk via the Changspa Road to the hotel and the receptionist informed that nobody from Australia, Scotland, French or Malaysia have checked-in.

near Shanti Stupa

So, I went back to the Ticketing office at the Main Bazaar and purchased a fresh ticket back to Malaysia via Delhi & Chennai. And in the evening, I was informed via facebook that my friend is already in Delhi and happy to get back to Malaysia while I have to stay for another 3 days because that was the earliest flight that I managed to get to fly out from Leh.

So, during the 3 days, I went out to check my emails and facebook at the Internet cafe, taking pictures around Leh, find good restaurants for better food to eat other than rice, dhall & omelet and went shopping for jackets and bags to replace the one I left behind at Lato.

Prayer wheel on Changspa Road near Shanti Stupa

Me & my buddies-Kesang & Yeshi at the Guest House.

Finally on August 14, 8.20am, I arrived at Kuala Lumpur International Airport. Relieved. And it was my friend who was waiting for me in his van to send me back home. Home Sweet Home.

JULLAY!

Manali-Leh; The Story (Part 6)

2010-09-18T22:33:00.023+08:00

The ride to Zing Zing Bar went smooth as I was busy looking outside searching for the river that troubled many cyclist and drivers that trying to cross it. Until we reached the dhabas for breakfast stop about 8km from Patseo, I still haven't found it.

While walking around the place, I met with the kids from Delhi whom I met in Patseo. According to them they have reached Pang but had to turn back because there was no access to Leh. So now they are heading back to Manali to catch their bus back to Delhi.

Dhaba at Zing Zing Bar

Since there was no telephone line or the internet, our source of information were from other people who traveled along the highway. In this case, trucks & taxi drivers. But no one actually saw the destruction at Upshi. Someone told us that the military has reported that there were no more bridge there as it was destroyed by the flood. The fact was, most the information that we received were merely hearsay; they heard it from someone else. So we thought maybe we still have some chance that by the time we reached Upshi, the bridge might be already repaired and accessible.

So we moved on to Baralacha La. On the way, I finally saw the river; the water was very fast but our driver whom I called 'Colin McRae of Manali-Leh' drove it through like it was just a small stream. I thought..Bloody Hell..LOL. I knew that I'm going to have hell of a ride with him as a driver.

Then we reached Baralacha La, the scenery was magnificent. And I can still see the snow everywhere. But it was too cold to my liking. I thought, if I continue ride to this place that day, I will definitely get very sick. And as I expected, the descent from Baralacha La to Sarchu will be very slow for cyclist as the road were very bad..mud packed. I suspected that my friend must have reached Sarchu after sunset.

View at Baralacha La

When we reached Sarchu, we received another news about road closure ahead, so we were forced to stay overnight in one of the dhaba. So seven of us from the vehicle shared a room for Rs.100 per person. After dinner at 7.00pm, I went to sleep.

The next morning, after we received green light from the military, we were allowed to move on. After less than 1 hour on the road, we were stopped by road works that were working to clear off the landslide.

Police checkpoint at Sarchu

Then we climbed the Gata Loops & Nakeela La. When we passed through Whisky Nallah, I saw a jeep with bikes in front of the dhaba. And I knew it well that it was Ron & Annette's. But our driver did not stop there but keep moving to climb Lachulung La. Suddenly, I saw Thomas and Lucie on their bikes. I can see on Lucie's face that she was struggling with the rain & bad roads. And the road descending to Pang, could be the worst that I've seen on the Manali-Leh highway! At that time, My thought was for Thomas & Lucie. I hope they will get through it.

Road to Pang

Then again we met with another road works. It was massive because we got stuck on that road for almost 3 hours before we were allow to drive through. While waiting there, I met Ron & Annette. Apparently, they have stopped riding because of the bad roads and I can see that Ron was having problem with his health too. Then, I saw Thomas & Lucie pushing their bike through the traffic jam. I felt relieved that they have made it through so far.

Traffic jam due to road works

When we reached Pang, I saw Ron Jeep's and the driver. I approached him and he greeted me by saying 'Come, let me take you to meet up with the gang'.. Then in a tent, I was greeted by Colleen, and I saw Ron & Dave as well. Annette was having her rest in her tent as I was told. Then Colleen 'cheerfully' told me that the military has closed the access road to Leh, and many people has died due to the flash flood' and continue saying with a smile 'And they has closed the airport so nobody can go back to their country'..hahaha I thought, Ok if they have closed the airport, then all flight will be delayed. Great! I can got time to catch my flight then! That's what I thought.

Dhabas at Pang

I reached Pang on the Aug 7. And due to the road closure (again!), we were forced to stay overnight there. But I need to reach Leh by Aug 8, so that I can catch my flight of Aug 9. And at that time, I thought my friend was already at Tso Kar (as per our original plan). So I thought we were still on scheduled!

While in Pang, I went to the Military Hospital for my cough. The doctor told me that my lungs was clear and gave me some free medicine (again!). Thanks Indian Government!! And the military doctor who treated me was very nice and professional. And I thought, his tent was the warmest & coziest tent in the Indian Himalaya! Later Colleen told me that DiPankar has been admitted into the hospital as well due to altitude sickness. I can see why. And she also told me that at previous night, there were about 3000 people staying at the military camp as they too got stuck in Pang due to the road closure. I can see that there were telephone line available for use courtesy of the military for us to call our embassies. But looking at the long queue, so I passed. Later on, I saw Thomas & Lucie in front of the dhaba. They have finally made it! Yeahh!

Police checkpoint at Pang

The next morning, I met with DiPankar who were eager to continue his ride to Taglang La alone but he was stopped by the military/police checkpoint. I also saw many cyclist who got stuck in Pang- the French & the Swiss cyclist. I was informed that Colleen & Dave managed to get a lift for themselves and both Thomas & Lucie on the military convoy to Leh via the alternative road bypassing Taglang La. Colleen challenged me to a bet who will arrived in Leh first. So I smiled and confidently told her that I will despite not knowing what was in store for me later. But in my mind I knew that I have 'Colin McRae' on my side! haha!

'The Gang'

So, after received green light from the military, we were allowed leave Pang and head to Morey Plains & Taglang La.

Should we blame the parents?

2010-09-17T01:30:00.003+08:00

Over excited parents who want their kid to be the next Lance Armstrong? Oh man...

Source: Reddit

Happy Eid ul Fitr 2010

2010-09-10T00:47:00.002+08:00

Hotel Etiquette

2010-09-05T07:02:00.002+08:00

Respect is something everyone has to earn. As traveling cyclists, that can sometimes be harder to remember — but even during moments of frustration, we should always keep in mind that whenever we are out riding, we're ambassadors for current and future riders. One area where we may forget our duties as ambassadors is when we finish the day's ride and check into the comfort of a hotel or motel room.

While I like to camp when touring, occasionally it's nice to grab a room to get out of the rain, or to enjoy an evening of air conditioning. While most hotels and motels are good about allowing bikes into their guest rooms, it takes only a few bad experiences for a hotel to take this privilege away from everyone. To help keep the option open for fellow cyclists, here are a few things you can do to maintain a good relationship with the staff and management at a hotel or motel.

1. Have a rag on hand to wipe down your bike before entering the hotel, especially if you're coming in from the rain. Focus on keeping the tires clean so you don't lead a trail of mud and dirt to your door.

2. Don't crowd other guests in the elevator with your bike. If there are a few people in the elevator already, let them go and grab the next empty one. They will appreciate it, and it will save you the effort of positioning your bike in a tight space.

3. Once you have the bike in your room, be aware of your chain. Try not to let it lean or brush up against the bed sheets, curtains, or furniture.

4. If possible, avoid storing the bike on carpet. Sometimes this is unavoidable, but if there is a tile or hardwood portion of floor, leave your bike there. Inevitably, there will be some water or debris that falls off your bike, and it is much easier to clean up from a hard floor than from carpet. Private balconies are ideal.

5. Don't use hotel towels to clean your bike. While this can be incredibly tempting, always keep your own rag on hand for this.

6. Lastly, be sure to thank the hotel staff for allowing you to safely store your bike in your room.

If for some reason the hotel you're visiting does not allow bikes inside their rooms, ask about a storage shed, or a secure courtyard where you can lock up your bike for the night.

The better we represent ourselves to the public, the better position we put ourselves in to earn respect from others — and for other cyclists.

Source: Adventure Cycling Association Facebook- by Joshua Tack

Manali-Leh; The Story (Part 5)

2010-09-01T23:17:00.048+08:00

So I'm back in Keylong again, the only town on the Manali-Leh Highway where the rest are settlements and villages. Keylong is one of my favourite place on this highway because living here was like going back in time..the 60's. Moreover, the hotel food is great and I can have my shower after 4 days of only brushing my teeth! There is nothing special about the hotel other than the staff are very friendly & helpful but also, it is Dalai Lama's hotel whenever he stop at Keylong.

Valley View Hotel

They have 2 banks but no ATM (maybe they have it IN the bank). Dhabas & groceries shops are really old-fashioned. The main roads through the town is very narrow but not busy with traffic because there is an alternative roads that are for trucks, buses and other big vehicles bypass the town centre. And most of the buildings are on the slopes.

Buildings on the slopes

Keylong is located at 10,318ft high. So that means I went down for another 3,000ft from Patseo. The main reason for me to return to Keylong is to recover from altitude sickness as well as to get a transport to catch up with my friend. In fact, the first thing I did when returned to this town was to get some moisturizer and sunblock cream. Unfortunately, there is no pharmacy whatsoever. So, I went to see the doctor to get some treatment for sunburn. And courtesy of the Indian government, I got antiseptic cream for skin & lips and anti-allergic pill for free! Yea..

While in Keylong, I spent the day by hanging out at the hotel garden overlooking the 'King of Keylong'. The view was simply breathtaking. The air was cool and fresh. The difference of 3,000ft really made me feel better. My breathing is not as deep as before. And the most obvious sign that I was making good progress was that I didn't pant heavily when walking up and down the ramp/ slope. I still have the dry cough, though.

The King of Keylong at the background

With the help of the hotel staff, Dave. I finally got a ride from a vehicle that was coming from Manali heading to Leh. I was told that he has 1 more seat but to sit at the back. I was so desperate to get a ride, so I quickly agree with it. The next day at 6am, I went to the bus station waiting for the vehicle. Due to some technical problem, it came late. By almost 8am, we left for Patseo to collect my bike.

Keylong new bus station

Initially, I had hard time to adjust myself sitting in the jeep. Actually, it is a Tata 3.0L Diesel, a 4WD that was cramp with 11 people. I used to feel suffocated or nausea when sitting at the back of a car but in this case, I have no other choice but to quickly adapt myself with the situation. What I did was I open the window behind me a bit for better air ventilation and it worked! And there were 4 people sitting at the back including me and fortunately they were nice and friendly English speaking Tibetans who thought that I was a Japanese. LOL ..and 2 of the Tibetans- Yeshi & Kesang became my good buddies from then on.

Fortunately, the road from Keylong to Patseo via Jispa & Darcha was not so bad. It's still bumpy, though. And definitely not a fun ride.

View from the Keylong-Jispa road

Keylong-Jispa road (at some stretch)

Darcha

When we reached Patseo, I quickly take my bag from the tent and said goodbye to the Hozer's family. Mr Hozer helped carry my bike to the jeep. It was quite sad because I have become quite attached to them after staying 3 nights in their tent. I gave them some of my stuff; food supplies, tent, some tools and my duct tape thinking that I would not be needing them again.

Hozer Cafe at Patseo

After my bag & bike is securely tied on the jeep, we made our move to the next stop- Zing Zing Bar.

The Power of Bicycle

2010-09-01T23:10:00.001+08:00

Source: Johan Bruyneel Facebook

Farewell 'The Professor'

2010-09-01T23:04:00.004+08:00

Laurent Patrick Fignon

1960-2010
Adieu

Source: photo from mediotiempo.com

Manali-Leh; The Story (Part 4)

2010-08-28T14:47:00.048+08:00

the road back to Patseo

So my tour is finished! We can't afford to lose any more days and now I'm heading back to Patseo. When I reached Hozer Cafe, I can see the surprise on their faces. When asked why I'm coming back, I just told them that I was not feeling well.

Hozer Family Portrait

I was hoping that my friend will be able to join the 3 British guys in Sarchu so that he would not be riding alone on the Himalaya. If there were any technical problem, I know he will be in trouble.When descending, I noticed that there are hardly any vehicles going to the same direction with me. But at that time, the road at Zing Zing Bar was still open for both direction. Another thing that I noticed was that the scenery looks different and refreshing when I went opposite direction despite the fact that I was there that morning. Maybe it was just my perception, I don't know.

the government rest house near Patseo

So, I thought, I need to catch up with my friend in Sarchu because we have a strict schedule to follow to ensure we reach Leh by Aug 8, the latest. Maybe I can get a vehicle to bring me to our next stop. But after waiting for hours, there was no car, van or truck willing to stop for me. So, that night I stayed at the parachute tent sharing with some young kids from Delhi who are also heading to Leh by cab.

the beautiful lake and its scenic background

The next morning, I did the same thing; waiting and waiting for any vehicle that was going to Leh's direction. This time I plan to join my friend in Pang. I was hoping that with 1 day ahead of him, I can get medical treatment in the hospital at the military camp. Again, there was no vehicle stop at the cafe. So, at noon time, I decided to spend my time taking pictures of the Hozer family. They were very delighted. In return, they took me for a boat ride on that beautiful lake. In my mind, I though, it was really cool because I was boating on the lake that is located higher than Mount Kinabalu at 13,000ft! I also kill my time by doing some trekking around the area. It was just beautiful. So, I had fun...at the same time sun burnt!

boating at 13,000ft

Trekking at Patseo

view at the end of the lake

By 2.00pm, From far, I saw my 1st cyclist of the day. Lo and behold! It was Ron and Annette! Apparently, they are now supported by a small Jeep with the guy that we met at Manali. Then while they were resting, came Thomas & Lucie, the couple from France. So after finished their lunch, they move on to Zing Zing Bar. I told them about the obstacle waiting for them and they were aware of it. Then by 4.00pm, came Dave & Colleen. Seems like they all came from the same hotel in Keylong, but left at different time. So after a short rest, they too continue riding to Zing Zing Bar.

Ron & Annette

Lucie & Thomas

Colleen

Dave

So, that night I have no other choice but to stay at the tent. But this time I had to share with the helpers as the parachute tent was fully occupied by people from Manali who were forced to stopped there due to road closure at Zing Zing Bar. Apparently the river was too deep for any vehicle to pass through. And these people have reached Zing Zing Bar but returned to Patseo due to dhabas at Zing Zing Bar got fully occupied.

The next morning, again I failed to get any lift from those vehicle that stopped at the Cafe. Despite I offer to pay them but nobody wants to take extra baggage. So this time I decided to go down to Keylong because chances of getting a vehicle is higher. Moreover, staying at 13,000ft doesn't really improve my health due to the lower temperature and lower oxygen level (I think).

At about 12.00 noon, came the 1st cyclist from India, Dipankar. This guy was very unique because he was carrying a backpack on his bag and on the rack. He also had a DSLR camera on his neck! Gosh! that must be very heavy on the neck! unless he has a strong neck like Mr.T. He told me that he didn't carry any sleeping bag or tent, instead has been staying in BRO Worker's camp. He also carry his notebook in the backpack and an iPod Touch where he stored his Manali-Leh route map in pdf format. This guy rode at average 70km everyday! I thought, wow!

DiPankar

After finished his lunch of omellette- double serve. He continue his ride to Zing Zing Bar. And finally, at about 3.30pm, with the help of the helper at Hozer cafe, I managed to get a lift on the Diesel Tanker heading back to Manali. But this time, I decided to leave my bike and other stuff behind (to recollect later) and only carry my panniers with me to Keylong. It was an exhilarating and refreshing experience riding on the Tanker on Patseo-Keylong road. Yeah...it was super bumpy but fun!

Manali-Leh; The Story (Part 3)

2010-08-28T02:18:00.020+08:00

view at Jispa

We had a long rest in Keylong to recover from the previous day's long ride from Rohtang. So we started late at 12.00 noon from Keylong and rode 21km to a very nice village called Jispa.

preparing to cross the stream

It was a very short ride because at 4.00pm, with my speed, I don't think that we can reach Darcha or Patseo before it's getting dark. At this time I had very hard time to cope with my friend's speed.My cough started getting worst since we reached Keylong. I noticed that when the weather getting colder, my cough will worsen. And I started to take Decolgen in Keylong & Jispa because my body temperature was shooting up. At the same time, I retook my Blood Pressure pills instead of the Acetazolamide for Altitude Sickness because I though that riding to Keylong and Jispa made my heart work too hard. In Jispa, I felt sick and was really in bad shaped. And I don't know why, suddenly I thought of my parent and how worry they are. It really made me sad.The next day, we rode to Patseo. It's a 24km climb to a small settlement of parachute tent of Hozer cafe. Again, my speed was very slow and we had to cross 2 quite deep streams before reaching Patseo. There is a small tear-shaped lake near the tent with beautiful scenery at the background. In fact, I think this stretch offer the most scenic view from all angle.

view from Hozer Cafe at Patseo. Road to Zing Zing Bar

view from Hozer Cafe at Patseo. Road from Darcha

We stayed in the parachute tent for Rs.150 per person. The tent can fill up to 10 people on sharing basis. While resting and unpacking our stuff from the bicycle. The 3 cyclist from England whom we met while riding up to Marrhi, arrived. They too decided to stay at Patseo on that day. So 5 of us shared the parachute tent.Unfortunately, when the temperature getting lower, as expected my cough became worsen. The guys from England noticed it and asked me if I 'm having AMS. I said No. Because I don't have any sign of Altitude sickness i.e headache, nausea and dizziness. But later on I noticed that I have been losing my appetite and had difficulty of sleeping. And the worst was having the dry cough which according to the guys is the sign of HAPE. It came across my mind also that I did not pee during riding even though I drank about 3 liter of water every day. But I never mention this to anyone. Stupid move.

the lake at Patseo

The guys advice me to go down to lower level to recover. It really made me very uncomfortable when sharing the tent with these guys because I felt like they were observing me. So, I have to walk slow, do things slowly in order to lower my breathing sound. It doesn't help at all. And the next day, I felt much better and when asked by the guys about my condition, I gave them thumbs up. They left early after breakfast to head to Sarchu. Because by this time, all of us actually had 6 days to reach Leh and catch our flight back to our countries.

view of Hozer Cafe when coming from the road

the parachute tent

view of inside of the parachute tent

So by 9.00am, we left Patseo to cross Baralacha La via Zing Zing Bar. But before that we heard that there is a deep river after Zing Zing Bar that we need to cross. Unfortunately, after reaching the Lower Zing Zing Bar near the BRO Workers Camp, I went bonked! I have no more legs to go on. I was struggling to even ride 10m. So after 1 week of pushing and dragging myself riding on this route, I finally surrendered to Baralacha La. We stopped at the BRO Camp hoping to get any lift to take me to Sarchu for medical treatment at the military hospital. My friend said that he still feeling strong to finish the ride. So, not to slowing him down because the ride to Sarchu is still very far away, I quickly decided to go down to Patseo by myself. So, sun blocked handed over to him, he move on. I waited until he is lost from my sight, suddenly I have the urge to continue ride and chase him but my legs just lost it. So with heavy feeling, I ride down to Patseo alone.

road to Zing Zing Bar & Baralacha La

heading back to Patseo

Manali-Leh; The Story (Part 2)

2010-08-27T23:21:00.025+08:00

The bikes are ready

This is it! For months, I have been dreaming about this ride and on the 28 July, we started our journey to Leh.

It was drizzling and we started quite late because we thought that to ride 38km to Marrhi is not difficult. We were wrong! To climb 4,700ft over 38km on mud-packed road, countless switchbacks, traffic jams, unpredictable weather and at altitude more than 10,000ft is not easy at all. It's true as it is mentioned in Laura Stone's book, we did arrived shattered. In fact, we arrived at night about 8.00pm. The first thing to do is to find a place to sleep so we searched for dhaba with rooms to rent. So depending to who we talk to the rate of room can vary from Rs.500 to Rs.1,000. We knew that Rs.500 is actually still high but what the heck! It's just RM35 per room when convert to our currency and to be shared by two. So instead of pitching tent, we rent a room and that night we had a big meal for recovery. And I had a cold shower despite the cold weather.

Marrhi

The highest traffic jam in the world

The next morning, we had a photo session with the guys at the dhaba who were very enthusiastic with our bike. And we set for Rohtang La and Sissu as per original plan. The climb to Rohtang La is only 2,200ft and 16km. Sounds easy. But this is the hardest climb we have had because from Rahalla Falls to Rohtang, we had to ride in the rain. The fact is rain at 13,000ft is very cold. We were struggling on the mud-packed road and my health was deteriorating. When we reached dhaba at Rohtang, I was visibly shivering and first thing on my mind was 'Please God, no hypothermia' And luckily, I didn't get it. Still I was feeling very cold and my hand was shivering to the extend that I had to go to the kitchen for some heat from the stove. And we were forced to pitch our tent with the help of the local (Tibetan) kids because there were no rooms to rent in Rohtang.

Bad roads from Marrhi to Rohtang

The switchbacks to Rohtang

The reason that we decided to sleep in Rohtang although it was too high for us to sleep is because we don't want to gamble by riding at night when descending to Sissu. And it was proven the right decision because the next day, we found out that the road to Sissu is quite bad with mud, countless switchbacks and hairpins corner. We might get lost by taking the wrong junction at Gramphoo that is going to Spitti instead of Khoksar which we almost did even in day time. But after Rohtang, I felt my body became weaker. That's the reason I fell 4 times including one very nasty fall from shimmey while descending fast because I was trying to avoid the military trucks from overtaking me. Due to that fall, I hurt my left ribs badly which really hurts throughout the trip.

Crossing the stream along this road is very common

The switchbacks descending to Sissu

The ever presence military trucks in the Himalaya roads

The next day, to cover back the losses in distance, we rode from Rohtang to Keylong via Gramphoo, Khoksar where we went throught Police Checkpoint Sissu, Gondla & Tandi. And descending to Tandi, I managed to clocked the fastest speed of 53km/h because the road is very smooth and the slope is quite steep. However, from Tandi, we had to climb back to Keylong. And the problem was, we had to do it at night and with my poor health. Therefore, we rode very slow in the dark on really bad roads. Nevertheless, we gained 67km and it was too much for me as I was breathless when we reached our hotel in Keylong at 10.00pm. The funny thing was the hotel is owned by the father of the motorcyclist that we 'rescued' when he had a puncture in Rohtang who also happened to be the owner of the hotel that we stayed in Manali; The Valley View Hotel.

Hillside of Keylong

Manali-Leh; The Story (Part 1)

2010-08-27T20:24:00.023+08:00

Waiting for cab at the airport

The Manali-Leh Highway is a classic route in the Indian Himalaya that has been the 'dream ride' to countless cyclists and motorcyclists. In fact, I have planned to do it over a year after reading about it from a magazine.

On July 25, my friend and I arrived in the Indira Gandhi International (IGI) Airport in New Delhi at 9.30pm (local time) and immediately proceed to collect our bike from the Baggage Claim. Our bikes were nicely parked near the conveyor belt as we did not box-up our bike when check-in in Kuala Lumpur International Airport (KLIA). This is the advantage of traveling with Malaysia Airlines (MAS). We were quite at the center of attention because only both of us were pushing fully loaded bicycles at that time. In fact, the Security personnel at the arrival gate smile and gave us green light to go out without the need to check out luggage tag whatsoever. Suddenly we feel so macho.

Without wasting any more time, we got a cab to take us to our Hotel about 45km from the airport. The ride on the cab introduced us to the culture of Indian driving. It was horrifying and fun at the same time! The most obvious about the drivers in India is they really like to honk. And their honks are of various sounds and they really melodious. My only regret is that I should have recorded my experience using my hand phone video camera and post it in YouTube or Facebook.

The next morning, we had our first taste of riding in New Delhi . It was made in hell! The honking, the trucks, buses, autos rickshaws, it was just havoc! But I would not elaborate on this because it was just too messy and some of our experience were really disgusting! By 6.00pm, we rode to Janpath Road to take our bus to Manali. Here is where we first met Ron & Annette from Scotland who are riding Manali-Leh too.

The bus ride took about 15 hours to reach Manali. When we arrived there, it was raining. We knew that we are going to experience wet days in the Himalaya. Luckily, waterproof gear is on top of our list. We checked-in the same hotel with Ron & Annette. At the same time we met other fellow 'unsupported' cyclist; Dave & Colleen from Australia. In the afternoon, we rode around New & Old Manali to purchase our supplies and acclimatize with the weather and the altitude. And I realized that I was not feeling well.

Actually, it's all started on the plane to Delhi, where at times I had nausea and some times felt difficult to breathe. This is not normal because for the last 3 years I have been a frequent fliers and I have never experience any air sickness before. So, while other people were sleeping I used the airsickness bag to breathe in and out and it made me feeling better. And while eating peanuts, my tooth filling came out. And I know this is not a good sign! In Delhi, while riding around, we fail to find a dentist. Even though, we have asked the hotel staff but we didn't manage to get the right answer on the location of any dentist from them. So, when we reached Manali, we quickly search for the Altitude Sickness Meds (acetazolamide) and a dentist. Luckily, the pharmacy is just beside the hotel and the dentist is just above it. And after talking to the dentist about my problem, he treated me by giving a new tooth filling immediately. I thought everything is settled then, but I was wrong!

The Old Manali

Manali-Leh 2010 In Pictures #1

2010-08-23T18:44:00.013+08:00

Photos courtesy of Anuar Amir

Manali-Leh 2010

2010-08-23T12:17:00.002+08:00

This year's Manali-Leh Cycling Tour is full of drama. Too many incidents happened; landslides, flash floods, cloudburst, crash, altitude sickness, etc.... But I still had great time in the Indian Himalaya region of Himachal Pradesh & Ladakh. Jullay!!!

Solsbury Hill

2010-07-10T19:37:00.004+08:00

As I was browsing YouTube today, I came across this music video by Peter Gabriel. The song 'Solsbury Hill' has been one of my favourite song for years. What so special about this video and the main reason for me to post it in this Blog is he sings it while riding a bike on a rotating stage. This is just awesome! is that a Dave Moulton's? ..Nice bike, eh?

Source: YouTube

How Spoke Fail On A Bicycle

2010-06-29T01:31:00.003+08:00

How Spokes Fail on a Bicycle -- powered by eHow.com

More about milk..

2010-06-28T23:27:00.005+08:00

Ok, I love milk. But I'm a lactose intolerant. After I drank a cup of milk, My stomach get gassy and I'll go straight to the toilet! So what can I do about it?

The answer is SKIMMED MILK!

Skimmed milk is less likely to cause symptoms of gastrointestinal dsitress or bloating according to Dr. Phil Watson of Loughborough University!

Yeah..skimmed milk. But normally it comes in powder form and I'd still prefer the Low Fat Milk for its taste. And as long as I'm at home, I don't mind going to the toilet again and again...But no milk for me on the road, though.

Source: cycling asia magazine/ photo from healthkicker

Why Milk?

2010-06-28T23:18:00.003+08:00

Evidence has suggested that cow’s milk can be more effective than commercially available sports drinks for recovery after both resistance and endurance exercises. Based on so far limited research, milk appears to be an effective post-resistance exercise beverage that results in favourable acute alterations in protein metabolism: acutely increasing muscle protein synthesis, leading to an improved net muscle protein balance. Studies have now reported that when postexercise milk consumption is combined with resistance training for at least 12 weeks, greater increases in muscle hypertrophy and lean mass are experienced.

There is also some evidence to suggest that milk may be an effective post-exercise beverage for endurance activities. Low-fat milk has been shown to be as effective, if not more effective, than commercially available sports drinks as a rehydration beverage. Moreover, milk is more nutrient dense for individuals who do both strength and endurance training, compared to traditional sports drinks.

Therefore, bovine low-fat fluid milk is a safe and effective post exercise beverage for most individuals–except for those who are lactose intolerant!

Source: mudphudder

Manali - Leh Tour Update

2010-06-20T12:25:00.006+08:00

For the last 2 months, I have been observing the weather at Manali & Leh (Himachal Pradesh & Ladakh) to decide the date for our departure. Unfortunately, even by today (mid June), it is still heavy snowing & raining in some area of which the reason why they still closing the road. In fact, 2 days ago there was a massive avalanche near Baralacha La.

Out target for the tour is on 3rd week of July and back to KL by early Aug so that we will have at least a week to rest before the month of Ramadan.

Preparation of cycling training and bicycle tour equipments are still on going. We have decided to expect the worst of the weather especially with the current climate change, so we will equipped ourself with winter gear to prepare for sub-zero weather especially at night and waterproof and light gear for chilling/ raining or hot cycling day at daytime. Still looking into the details of the routes, pit stops for food and water, especially the water points and camping sites. Hopefully by July, we'll be able to proceed with our dream rides on the highest motorable highway in the world.

Keep praying for a good weather.

Source: Photo from world66

Bike Touring 101 (Reprise)

2010-06-13T23:08:00.005+08:00

Lately, I have received emails from visitors to my Blog who expressed their interest in Bike Touring. Hey, it's always a pleasure to encourage people to try Bike Touring because it's simply FUN!

OK, Bike Touring is NOT for macho people who wants to go fast & furious and those who fancy light carbon bikes. Bike Touring is for ANYONE with sense of adventure who wants to explore the back roads, highlands, country sides, coastal roads, etc. It's not about the speed or distance. Instead, it's about the journey that you are to take. Whether it is 30km or 100km, along the way, you will meet and talk to people who you just met, enjoy the food at roadside, taking photographs with your friends, enjoy the beautiful sceneries, etc.

It doesn't matter if you are 25 or 65, if you are in sound physical condition and willing to take some time to prepare, you will be ok. Bottom line is, in Bike Touring, gearing & patience are more important than raw strength!

As long as you know how to ride a bicycle and are familiar with the basic operation of gear shifting and braking, then you are ready for a Bike Tour. No problemo!

For a beginner, I would advise that you don't splash your money on a new bike. Just ride your own bike whether it is a road bike, mountain bike or a hybrid. Try to fix a rear rack to your bike to carry your stuff. Then, invite your friends to join you for a short trip, maybe a day trip or an overnighter.

Once you got hooked on the Bike Touring, i.e. you don't mind riding for 5-8 hours for few days under hot sun or in the rain, getting dirty and smelly, get used to the local foods at the road stalls, then only you should consider invest in a proper Touring Bike and its accessories.

Welcome to the world of Bike Touring!

Cameron Highlands Tour Photos

2010-06-13T13:50:00.013+08:00

Barrat Tea Plantation @ Tanah Rata

Kranked 8 Revolved Coastal Crew

2010-06-13T01:16:00.006+08:00

My favourite cycling video! Awesome stuff from the Coastal Crew!

Source: YouTube

Travelling with a bicycle (by Air)

2010-06-12T23:57:00.012+08:00

Back in 2002 as I was walking in the Sydney Airport Transit Hall , I saw a guy pushing his touring bike. And I asked him whether he carry his bike just like that without boxed it up. He answered (with his French accent) Yes and told me to check with some airlines that allow bikes to be carried without box. And I did checked it out and found out that it is the Malaysia Airlines.

In the South East Asia, it is very convenient and inexpensive to travel with bicycle by plane. I have fly with Qantas, Air Asia, British Midlands, Tiger Airways, Jetstar and of course, the Malaysia Airlines. No hassle and no problem given by them. My only worry is how the airport staff handle my bike at the baggage area and when they unload/off load to/from the plane.

In my past posting (Jan 2009), I have stated that Malaysia Airlines as Cycling Friendly Airlines due to their baggage policy that facilitate cyclist like us. But there are also other airlines, for example Qantas, Jetstar & British Midlands that allows you to carry your bicycle without additional charges as long as the total weight of your luggage + the bike does not exceed the baggage allowance. However, you still need to box up your bike. But you must be warned that the charges for access baggage is expensive. It can be as high as SGD20 per kg in Changi and 20GBP per kg in Heathrow.

Jetstar is another airlines that offer you a good solution. They allow you to purchase your luggage allowance according to your requirements. What I normally do is to declare my bike as a sports equipments and pay SGD35 per sector for my bike. With that I have covered approx. 20kg of weight. Then I purchased 20kg of luggage allowance at SGD15 per sector for my bags, panniers, etc. In addition, I still have 7kg for my hand luggage. Again, I still need to box-up my bike as per their baggage policy.

So next time when you plan to travel with your bicycle, do your homework first. Check out few options on the internet before you choose to travel with which airlines.

Happy travel!

How to choose a good rack

2010-06-11T21:07:00.003+08:00

If you are travelling with your panniers, choosing the right rack is very important. Pictured above is my rear rack recently fixed to my touring folding bike. I will briefly explain to you why I think this rack is a good rack.

Even though Steel is the best material for the rack because it is stiffer, mine is made of an Aluminium. It's lighter but to provide the same stiffness as the steel, the tube is thicker, i.e., 10mm in diameter. And it is less expensive.

The design of the vertical support of V-shaped stay will feed the loads of the panniers directly into the dropouts. The straight stay will provide effective trangulation therefore it won't flex.

A good rack also need to keep it from moving back and forth. To prevent this movement, it is fixed to the seat stay, i.e., the nearest to the frame. The shortest connection support the better for optimum stiffeness.

It is also important that the support prevents the rack from swaying from side to side. A single support, normally clamped to the seatpost has to resist both compression and tension within small width. While two supports that in line with the rack and fixed to both seat stays separate the compression and tension as far as possible making the rack much more stable.

In addition, I love the two tier horizontal supports because I can fixed both my panniers and the rack bag together.

A well design rack is stiff, lightweight and strong. It makes your load intergral with your bike, minimizing its negative impacts on overall handling. So, to choose a good rack, look for a large-diameter tubing, good triangulation and strong attachments. A good rack like Tubus meets all these design criterias but it is very expensive. So look for the one that comes closest to the deal.

Source: Adventure Cyclist Magazine- Mecahnical Advantage, Jan Heine.

Sg Koyan to Ringlet Highway

2010-06-02T22:43:00.016+08:00

This is a brand new highway that connect the inner Pahang to the Cameron Highlands. The road is from the junction at Sg Koyan straight to Ringlet for approximate distance of 81km. There is no R&R stop along the new highway.

As expected the road climbs from 109m to 1095m with gradual climb for the first 45km. Then some moderate climb till 65km where there is some water point for you to refill your bottle. (a life saver!) The last climb till Ringlet is a bit harder but manageable with low gear if you are riding a fully loaded bike. No problem if you are riding a road bike, though.

The scenery is beautiful where you can see some matured tropical jungle of the Taman Negara (National Park). The road is brand new with detour in our spot due to major landslide. However, at this moment (June 2010) the last 16km is still unfinished. You will ride on some compact sub-base and concrete in some area. No problem.

However, be careful if you ride at night, because according to the locals there were some incidents involving the indigenous people who drank too much and disturbing the passerby whether you are on bikes or in cars. Actually, we experienced some people observing us on their motorbike while we were riding at night. Luckily nothing happen.

So if you want to try the route, start early and bring along ample supply of water and food. And enjoy the ride. One more thing, don't forget to bring a duct tape along!

Good Luck!

Miracle Tape

2010-05-31T00:29:00.008+08:00

Last Friday, we experienced a 'McGyver moment' because one of my friend's tire just burst in the middle of nowhere. What we saw was this big cut on the tire and obviously it needs to be replaced. Unfortunately, no one carry a spare. In fact, we are too late to go back and too far to go forward.

Lo and behold! ...suddenly I remember that I had a roll of duct tape in my pannier!

What we did was to tape the back of the tire with 2 layers of 3" & 4" duct tape over the cut area. Although it is unnecessary but for double (triple?) protection, we cut (using a SWISS KNIFE, ahem!) the old tube into 2 pieces of 4" & 5" and slice it into half so that it wrapped around the new tube right below the cut area. Then, slot everything into the tire.

Actually, this was my original idea before I remember about the duct tape. I was playing safe because we still have another 60km++ of riding untill our destination.

After everything is set properly into the rim, we cut another 4" of duct tape and cover the cut area from the front to prevent small stones or pieces of glasses to slip into the cut area and damage the inner layer of duct tape.

Surprisingly everything went well! After 30km, I replaced the outer layer of duct tape and we keep riding for more than 60km and the tape is till there! YEEAAH..!!!

Duct Tape....definitely a MIRACLE TAPE!

Happy Earth Day !

2010-04-23T09:18:00.004+08:00

Citing security concerns that bikes might be secret pipe bombs, NYPD officers clipped the locks of hundreds of bikes along Houston Street this morning in preparation for President Obama's speech at Cooper Union. The bikes were unceremoniously put in the back of the truck. There was no prior notification of the bikes needing to be cleared along the route by NYPD and onlookers were not given information as to what would become of the bikes. Happy Earth Day!

It seems that the President is no longer your new bicycle, but NYPD's overzealous response to his visit is your reason for needing to get one.

Source: thisisfyf.com

New Touring Bike

2010-04-14T13:56:00.009+08:00

Introducing the .. SILVER BULLET. My new steed for the Manali~Leh Tour. This is a steel bike with 26" wheel equipped with Shimano Deore/SLX parts, Surly fork, Avid brakes, Topeak accessories, and (of course) Brooks Flyer saddle.

Not in the picture are butterfly handlebar, kickstand & Schwalbe Marathon 26x2.0 tyres which I have already bought and not installed.

Most of the parts & accessories are bought online. Since I don't have most of the tools, I paid the local bicycle shop to fix the fork, crankset & derailleur. I would recommend anyone to customize their bike and take advantage of the online discounts especially from close out sales.

Since I'm going back to Malaysia next month for good. It will give me the opportunity to do lots of riding, to get familiar with the bike as well as to break-in the saddle soonest possible.

16 Girls + 1 Bicycle = Awesome!

2010-02-09T14:28:00.001+08:00

Source: Lead Fun

Scottish Parliment Consultation rejects cycling road tax, phew...

2010-01-14T14:31:00.003+08:00

So the Scots Parliament floats the idea of a cycling road tax, and it's rejected, or only voted for by 2% (presumably car Nazi climate deniers) during consultation. I expect the idea was proposed by the car industry, lobbying to save their bacon, or trying to appease the popular, but fictitious idea that cycling is more popular that driving. Which it isn't, despite the volume of media hoo-ha...

The car industry has brought pressure on itself, and all of us who buy into the car dream have helped. Having ignored the signs for years, it's now completely out of step. Looking to punish cyclists who represent what motorists really yearn for - freedom. Freedom, read it F-R-E-E-D-O-M. I don't have to describe the boredom of motoring, I own a car, I partake in the ritual boredom of it.

Please stop thinking of cyclists as the enemy, the enemy are all those who wish to maintain the carbon quo.

Source: Mirror.co.uk's cycling blog

UV protection for eyes

2009-12-21T11:37:00.005+08:00

UV radiation from the sun can damage not only the skin of your eyelids but also the clear outer parts of the eye — the cornea and conjunctiva. UV exposure also contributes to the development of certain types of cataracts.

When you're choosing sunglasses, look for UV protection details on product labels. Choose sunglasses that block at least 99 percent of UVB rays and at least 95 percent of UVA rays. This level of UV protection is in accordance with guidelines established by the American National Standards Institute (ANSI). Skip sunglasses that are labeled "cosmetic" and those that don't offer details on UV protection.

Of course, UV protection isn't the only consideration when it comes to selecting sunglasses. In addition to UV protection — which, again, is a must for any type of sunglasses — here's the lowdown on other options:

Blue-blocking lenses. Blue-blocking lenses — which are typically yellow or orange — are thought to make distant objects easier to see, especially in low light. Blue-blocking plastic lenses may make it difficult to discriminate the hues in traffic lights, however, and not all blue-blocking lenses offer adequate UV protection.
Polarized lenses. Polarized lenses reduce glare. Unless they're specifically treated with UV coating, polarized lenses don't offer UV protection.
Photochromic lenses. Photochromic lenses reduce glare and help maintain clarity, although they may take time to adjust to different light conditions. Not all photochromic lenses offer adequate UV protection, so be sure to check the product label.
Polycarbonate lenses. Polycarbonate lenses offer protection from impact injuries that may be sustained during physical activities. Polycarbonate lenses also adequately shield the eyes from UV radiation.
Mirror-coated lenses. Mirror-coated lenses help block visible light, but they don't necessarily block UV radiation.

Standard prescription eyeglasses can also be treated with a material that provides UV protection while retaining a clear, nontinted appearance. Most rigid contact lenses also provide UV protection — but because contact lenses don't cover the entire eye, it's still important to wear sunglasses when you're outdoors.

Source : mayoclinic.com/ Dennis Robertson, M.D. Mayo Clinic Emeritus Opthomologist

Caffeine limits blood flow to heart muscle during exercise

2009-12-21T11:22:00.003+08:00

In healthy volunteers, the equivalent of two cups of coffee reduced the body's ability to boost blood flow to the heart muscle in response to exercise, and the effect was stronger when the participants were in a chamber simulating high altitude, according to a new study in the Jan. 17, 2006, issue of the Journal of the American College of Cardiology.

"Whenever we do a physical exercise, myocardial blood flow has to increase in order to match the increased need of oxygen. We found that caffeine may adversely affect this mechanism. It partly blunts the needed increase in flow," said Philipp A. Kaufmann, M.D., F.A.C.C., from the University Hospital Zurich and Center for Integrative Human Physiology CIHP in Zurich,.

The researchers, including lead author Mehdi Namdar, M.D., F.A.C.C., studied 18 young, healthy people who were regular coffee drinkers. The participants did not drink any coffee for 36 hours prior to the study testing. In one part of the study, PET scans that showed blood flow in the hearts of 10 participants were performed before and immediately after they rode a stationary exercise bicycle. In the second part of the study, the same type of myocardial blood-flow measurements were done in 8 participants who were in a chamber simulating the thin air at about 15,000 feet (4,500 meters) altitude. The high-altitude test was designed to mimic the way coronary artery disease deprives the heart muscle of sufficient oxygen. In both groups, the testing procedure was repeated 50 minutes after each participant swallowed a tablet containing 200 milligrams of caffeine, the equivalent of two cups of coffee.

The caffeine dose did not affect blood flow within the heart muscle while the participants were at rest. However, the blood flow measurements taken immediately after exercise were significantly lower after the participants had taken caffeine tablets. The effect was pronounced in the group in the high-altitude chamber.

Blood flow normally increases in response to exercise, and the results indicate that caffeine reduces the body's ability to boost blood flow to the muscle of the heart on demand. The ratio of exercise blood flow to resting blood flow, called the myocardial flow reserve, was 22 percent lower in the group at normal air pressure after ingesting caffeine and 39 percent lower in the group in the high-altitude chamber. Dr. Kaufmann said that caffeine may block certain receptors in the walls of blood vessels, interfering with the normal process by which adenosine signals blood vessels to dilate in response to the demands of physical activity.

"Although these findings seem not to have a clinical importance in healthy volunteers, they may raise safety questions in patients with reduced coronary flow reserve, as seen in coronary artery disease, particularly before physical exercise and at high-altitude exposure," the researchers wrote.

Although caffeine is a stimulant, these results also indicate that coffee may not necessarily boost athletic performance.

"We now have good evidence that, at the level of myocardial blood flow, caffeine is not a useful stimulant. It may be a stimulant at the cerebral level in terms of being more awake and alert, which may subjectively give the feeling of having better physical performance. But I now would not recommend that any athlete drink caffeine before sports. It may not be a physical stimulant, and may even adversely affect physical performance," Dr. Kaufmann said. "It may not be as harmless as we thought before, particularly if you suffer from coronary artery disease or if you are in the mountains."

Dr. Kaufmann noted that this study was not designed to measure athletic performance.

Although the participants were all healthy, Dr. Kaufmann said that the results raise concerns about possible effects of caffeine in people with heart disease.

"Any advice would be based on results of healthy volunteers and would be a bit speculative; nevertheless, my advice would be: do not drink coffee before doing physical activities. We hope to be able to provide data soon on the situation of patients with coronary artery disease," he said.

The researchers noted that other studies of coffee and heart disease have produced mixed results.

Although this study included only 18 participants, the researchers said that the differences they saw were large enough for them to be confident that the effect of caffeine on heart muscle blood flow is real. They pointed out that longer studies of people with heart disease will be needed in order to understand whether the blood flow effects have important health consequences.

Thomas H. Schindler, M.D. from the David Geffen School of Medicine at UCLA in Los Angeles, California, who was not connected with this study, said that if the results are confirmed, they could have important implications.

"In particular, this may play an important role in patients with obstructive coronary artery disease in the intermediate range between 50 percent and 85 percent narrowing of the epicardial luminal diameter. In this range of coronary artery disease-induced epicardial narrowing, the myocardial flow reserve (MFR) has been widely assumed to compensate for the epicardial narrowing and, thereby, to preserve the myocardial blood flow to the heart. A further reduction of the MFR, for example owing to caffeine intake, therefore could precipitate stress-induced myocardial ischemia, angina pectoris (reflecting an imbalance between myocardial oxygen supply and demand) or could also contribute to the manifestation of acute coronary syndromes. Consequently, as stated by Namdar et al., the current findings indeed raise safety questions in patients with already reduced MFR as seen in coronary artery disease, particularly before physical exercise and at high-altitude exposure," Dr. Schindler said.

Dr. Schindler said that further studies will be needed to answer the important questions raised by this study.

Source: eurekaalert.org/ amy murphy /american college of cardiology/ photo from eyecream.com

Luddite, no more...

2009-12-17T13:52:00.009+08:00

I have recently installed a GPS onto my bike, i.e. Garmin GPSMap 60CsX. It might not be as cool as the Edge 705 or the touchscreen Oregon, but this handheld GPS is super fast in connecting with the satellites. One of its advantages is its dedicated button which provide easier & faster access to its functions. I have customised the display to show the speed, trip distance, moving time, stopping time, highest speed, moving average speed, elevation & odometer. In different page, it also show the road/topo map, compass & track profile.

I really love the road map because I don't have to stop to look at the map to find my way. With the Zoom In & Zoom Out button pressed, it's so easy to negotiate my way while cycling. And after my ride, I just hooked it to my notebook and view my trip using the Google Earth.

Garmin is a reliable name in the GPS market. In fact, I have used its e-Trex handheld unit since 8 years ago which doesn't have any installed map but good in tracking & marking waypoints. I'm also using the Nuvi 255W which I think is the best car GPS navigation system! It's so easy to drive around foreign roads by just listening to the direction by Karen the Australian female voice. (love the Australian accent when pronouncing the local roads' name!)

No one can deny the usefullness and practicality of GPS when travelling whether cycling, hiking or driving. And I have no doubt that this GPS handheld will be very handy during my in-coming Manali~Leh Tour.

Manali-Leh-Khardung La Tour

2009-12-11T09:22:00.018+08:00

For the last few weeks I have been busy gathering information about this famous route on the Himalaya. The best information I got if from Laura Sloane's Himalaya By Bike book that provides details of the route including its maps and profiles. The details in the book are so informative and updated. So I guess, I will be making only some copies to bring along on the tour to cut down the weight. ha ha..

The plan is to fly to Delhi, travel by bus to Manali, acclimatize, super slow ride to Leh for 6-7 days, ride up to Khardung La and back, and fly back to Delhi. I'm yet to study in details but hope that the whole trip/ tour can be done in 2 weeks' time. Preferably in July-August 2010 before the month of Ramadan.

So far 2 of my other buddies are keen to join me. But our main concern will be the AMS. We might have climbed few 7,000ft high mountains but we have never done any high altitude bike touring before. The Manali-Leh-Khardung La is climbing from 6,000ft to 18,000ft high over 500km of winding, narrow and some bad roads. But in July, I think the weather will be warmer and it is more suitable for us. From my past winter ride experience, I will definitely try to avoid the snow again!

It will be an unsupported bike tour on hardtail, will travel light with a bar bag & panniers.

We will sleeping in tent and accomodations available along the way as it's not expensive. The food is fine with us as we are used to eating north indian food- pakoras, chapati, chai, rice, dhal etc.

In the meantime, I will spend time getting more informations, studying the details and continue our training. So... Himalaya, Here We Come!

Source: photo from himalaya by bike, dirjournal.com & indiamike.com

Man Gets 120 Days for Shooting Cyclist in the Head

2009-11-26T10:57:00.004+08:00

This is downright infuriating. Perhaps you recall this story: while driving down the road one day, Charles Diaz grew upset at seeing a man riding his bike on a busy street with his 3 year-old son. So he shot him in the head. Thankfully, the bullet narrowly missed his skull, instead getting lodged in the cyclists' helmet. Well, Diaz has just been sentenced for admitting to nearly murdering a man by firing a gun towards his head--and he's received a paltry 4 months in jail.

That's right. 120 days. For coming as close to killing someone in cold blood as you possibly can without actually doing so.

WTF...!!! to read more click here

Source: treehugger.com

Don't water down those minerals

2009-11-20T16:39:00.003+08:00

Dissolved minerals, or electrolytes, do more work than you might think - they play the role of gatekeepers, directing the flow of water in and out of body cells.

'The balance of electrolytes is closely tied to the balance of water in the body as one affects the other," explained Ms Teo Kiok Seng, nutritionist at Nutrition Network Services.

'Very small changes in electrolyte levels in the various fluid compartments in our body cause water to move from one compartment to another," she said.

With water being a major component of organs and tissues, electrolytes such as sodium, potassium and calcium are vital for numerous bodily functions.

Other than helping to maintain optimal heart, brain and muscle functions, these electrolytes are also involved in oxygen delivery and in regulating the body's pH levels, said Ms Jaclyn Reutens, a dietitian at Aptima Nutrition & Sports Consultants.

The pH is a measurement of how acidic or alkaline a solution is.

'Hence, dehydration or over-hydration can result in electrolyte disturbances which can lead to life-threatening medical emergencies, such as irregular heartbeat," added Ms Reutens.

Water and electrolytes are lost throughout the day via urine, stools, sweat and breathing, and must be replenished by consuming the right kinds and amounts of food and beverages.

Ms Teo recommended eating plenty of fruits and vegetables in addition to drinking water and other beverages.

'Fruit and vegetables are particularly good sources of water so make sure that you include them in your daily diet," she said. 'For example, water makes up 90 per cent of watermelon."

However, you should not count beverages such as coffee and alcoholic drinks as part of your daily fluid intake. This is because caffeine is diuretic - it promotes urination while reducing your urge to drink. Alcohol inhibits the action of the anti-diuretic hormone, which prevents too much water from being lost through urination, said Ms Teo.

To replenish electrolytes, quick fixes such as a cheese sandwich with wholemeal bread, a chicken sandwich with a banana smoothie or a sports drink can do the job, said MsReutens.

Such replenishment is even more important after exercise, as additional water and electrolytes will be lost through sweat.

'If you exercise, drink up to an extra 1litre of water. If you sweat heavily, take 750ml of sports drinks to replenish water and electrolyte loss," she advised.

Older people should also take extra care to keep themselves hydrated. This is because people become less sensitive to the sensation of thirst as they age. Their kidneys also function less well, said MsTeo.

'A simple way to check if you are drinking enough fluid is to check the colour of your urine," she said.

'The more transparent it is, the more hydrated you are."

Source: The Straits Times/ Mind Your Body by Poon Chian Hui

How much stuff shall I carry?

2009-11-20T10:42:00.005+08:00

Ok, I only do light touring because of my work commitment. Therefore, I can only do 1-2 weeks of bike tour.

I always remember Willie Weir said that the amount of luggage he carries for 3 days is the same for 3 weeks' tour. So, the key words here are 'travel light' and 'recycle'.

For me, a pair of medium size pannier at the rear + 1 handlebar bag is enough for my trip. Hence, there is no need for the front rack.

My bar bag is the 'tour control centre' as the late Sheldon Brown put it. It's where i keep my valuables- passport, cash, keys, camera, gps, road map, cellphone, and foodstuff e.g. chocolate bar, nuts, raisins etc. The rest of my stuff will be in my panniers. This bag is never out of my sight.

The heavy stuff will be put on the bottom (But no jeans please- it's bulky & heavy) and the lighter or things that I may need fast wil be on the top.

I usually store my stuff in large or medium size zip-on plastic storage bags for better organization & water-proof purpose. Whereas, the tools will be kept in small pocket of the pannier for easy access.

And the amount of clothing that I usually carry are:

1. cycling gear (2 sets- dri-fit/clima365 shirts, cycling thights, knee warmer) + rain jacket
2. sleeping/prayer attire (1 set- cotton t-shirt & track pants + sarong + light prayer mat)
3. sight-seeing/ casual clothing (1 set- shirt+track pants)
4. underwear (3-5 pieces- it's small & light)+ medium size towel
5. additional clothings (if required depending on the location)- sweaters/light weight jackets.No parka (thick and heavy)- i opt for layers of clothing instead.

I prefer Synthetic clothings because they are very light and easy to dry off.

So, in overall I will carry luggage of not more than 30kg (including my bike) when check-in. The heavy stuff (jacket + shoes + helmet) in small bag (exclude tools) will be hand carried (usually 7-10kg) and the rest will be checked-in- i.e. pannier + bike (in bag). So, I will board the plane with a small (but 'heavy) hand carry bag and my handlebar bag with shoulder strap (act as my camera bag- I usually carry my dslr) This is because some airlines only allow 1 hand carry bag but excluding laptop bag, handbag, camera bag, etc.

And it is advisable to carry a spare t-shirts/light pants/underware & toiletteries in your hand carry bag - I speak from my 'bad' experience after being stranded in heathrow during one winter blizzard - where all domestic fligts were cancelled and I had to spend overnight in the airport. The worst part was I only got my luggage 2 days after my arrival. I guess, this is common when you change your flight at last minute.

But hey, don't listen to me. This is just how I pack my stuff for a tour. It might not be suitable for you and your tour.

What you can do is to make your own list. Just remember not to overpack with stuff that you dont need. Actually, the less the better!

And if you tour with another cyclist, you can share some of the stuff like cooking utensils, repair tools, lubes, etc.

Touring Bike

2009-11-19T16:23:00.007+08:00

Despite the fact that Steel Bike is more suitable for a touring bike compared to Titanium because steel is stiffer & easier to repair, we should not look at the material of the frame when looking for a comfortable ride.

Remember, Comfort & Durability is more important than Speed & Weight.

Therefore, we should focus on:

1. Frame Geometry- the more upright, the less aerodynamic but the more comfortable. Consider frame with longer wheelbase like my specialized sequoia or Surly LHT.

2. A good saddle give you comfort. Im happy with my brooks saddle. Other 'high-tech' saddle like Topeak also give you comfortable ride but less comfort when paying $$$ for it.

3. Fat tires like the Big Apple give you more smooth & comfortable ride. Make sure the air inflation is right by considering the load that you are carrying.

4. The right bike like LHT or my folding bike, allows me to fix the fenders. this give me comfort when riding on wet roads

5. Proper gears like the granny allows you to climb with heavy load with ease. Butterfly handlebar also give your more space to hold on during long rides.

6. Correct Riding position especially when the bike fits you, will prevent body pain. Comfort = No Pain.

So, there you go. In order to get a comfortable touring bike, make sure the bike and its equipment is suitable for touring. Enjoy your ride!

Source: Sheldon Brown

Cycling the world at 74

2009-11-17T11:24:00.001+08:00

Not many people would swop a night's sleep in a regular bed for a snooze on grass on the side of the road in Woodlands.

Yet a 74-year-old cyclist from Italy is happy to do so.

Meet sprightly Janusz Rivers, who has been cycling solo around the world for the past nine years, getting by on the equivalent of $5 a day and sleeping rough. All this at an age when most people are sitting out their golden years in a comfy chair, not on a tiny leather saddle.

The intrepid (some would say eccentric) bachelor is visiting Singapore for the first time, having flown here from Poland on Tuesday. He is here to start the South-east Asian leg of his seemingly never-ending journey.

He aims to cycle across the Causeway, cover the whole of Malaysia and southern Thailand before returning in April for a month's rest. He will then fly to Papua New Guinea to cycle there and on through Timor Leste, before flying to Australia in early 2011.

Rivers, a retired sports manager, is being put up here by the Ministry of Community Development, Youth and Sports at the Singapore Sports School in Woodlands. Despite having a comfortable room to stay in, he reveals that he left it at midnight on Wednesday to sleep on a patch of grass he had found by the road.

"I always sleep in the open. It's quiet and natural," explains this self-described "citizen of the world" who has no home base.

Rivers hails from Poland originally but moved to Rome in 1979 until the call of the road hit on Dec 31, 1999, and he began his journey. He tours an area for about five months, rests for a month or so in one country he chooses as a base, and then continues.

He claims to have travelled to 115 countries, been kidnapped 30 times and survived a potentially deadly snake bite. What's more, he has made his epic journey on the same US$50 bike he bought when he first set out. The frame is original, but the tyres and gears are changed yearly.

Amazingly, he has not had a single puncture. He credits this to his German puncture-proof tyres, which he changes twice every six months.

Unlike some adventurers, Rivers is not undertaking his journey to raise money for charity or draw attention to himself. He says he is financially comfortable and is doing this just to stay active.

Speaking to Life! at the Singapore Sports School, he recalls the fateful New Year's Eve when he decided he wanted a change in life. "I was sitting at home, eating macaroni and sipping Italian wine, when I thought, 'I'm getting old. What can I do with my life?' "

The next day, he bought a cheap bicycle and jumped on a ferry bound for Lanzarote in the Canary Islands. He says the decision was easy because he is not married and has no children.

From Lanzarote, he went back to Europe and cycled north to Norway in five months. It marked the beginning of his love affair with the open road that he says has taken him 125,000km across the world. He reckons it is the best way to see the world.

Each day, he aims to travel 30km. Every country he visits, he ensures that he has the sanction of the local government. He obtains this by either faxing or calling ahead, and the government usually provides his accommodation and food.

He sticks to the backroads so that he can interact with locals.While traversing the desert in Egypt, he says the local tribes would follow him on their camels to give him food and water. He says he has encountered generosity everywhere, and claims it is almost impossible to spend any money. This is just as well, as his prize possessions on the road consist only of an Italian coffee maker and a small radio.

He names Cuba as his favourite country so far, where he says he was the first tourist to cycle around the island without a police escort.

Rivers' world tour was scheduled to finish at the Beijing Olympics last year, but after taking a fitness test at the Russian space centre and finding that his heart and lungs are strong, he has set his sights on the Rio de Janeiro Olympics in 2016.

Then he plans to stay in a South American village for the rest of his days. But for now, when asked why he keeps on cycling, he says: "I don't want to be found dead in front of the TV."

Source: The Straits Times/By Christian Seiersen

Durian....again!

2009-11-15T20:56:00.002+08:00

I love durian.

For me it tastes like 'heaven'. Some, like the Thai's tastes sweet but for me the bitter the better, like durian 'kampung' or D24 (cloned).

Most asians like it because you can get it only in side of the world- Malaysia, Indonesia, Thailand, Philippines, Cambodia, Myanmar, Vietnam, etc.

But many people especially the non-Asian hate it- some said it smells like 'shit', garbage, vomit, etc. Well, I can't blame them. It does gives a strong pungent smell. And that is why most hotels ban durians from being consumed in the rooms.

However, despite being good source in Vitamin C and dietary fibre, low in cholesterol & sodium, a slice of durian does give you 300++ calories. In comparison to 1 sachet of PowerGel (120) & Gu EnergyGel (100) and banana (200).

Ah, people will say..what the heck! it's only 300. Yeah..but ask yourself these questions- do you only eat 1 slice? How many times do you have your meal? 2? 3? What else do you eat? meat? rice? potato? nasi lemak? roti prata?

Remember that our body can only take 2000-2400 calories a day (average), so you do the math. How much calories can you take in each meal?

I'm not here trying to stop you from enjoying your durian, but due to it's high in carbohydrate (67%), fat (30%) and protein (3%).. please eat it moderately. Do not over-consume durian especially when you are lacking of exercise or sports activities.

And for those who has never try this 'king of fruit'...give it a try ok. In my opinion, it smells better that those 'smelly' cheese that you love. Or perhaps, this carbo/ fat rich fruit is the 'PowerBar' that we need before a long hard bicycle ride!

Source: nutritiondata.com

Wear Your Helmet

2009-11-14T14:53:00.004+08:00

Awwww..elmo is so cute! ..See, even elmo wear his helmet.

Ok, maybe the helmet is a bit too small for his head but the message we need to send to all kids is to wear helmet when riding the bicycle, tricycle, etc. because helmet can save lives. So, Safety First!

Source: Sesame Street/ YouTube

Inching Around The World

2009-11-12T11:30:00.007+08:00

This is one of the best bike travel journal I have ever read.

They are Zoe & Paul, who are in their 50s, got tired of their job, sold their home and embarked on a world bicycle tour.

What I like about their journal is that they are full of nice photos, 'interesting' information about the local foods and their accommodations. And I really envy the way they tour... slow & steady with no time constraints. This is what I call 'Bicycle Touring'!

Being a Malaysian and a bike tourist myself, their photos and stories really brought back old memories of my tour in Malaysia.

And I'm sure that they are having great time on their bikes , going places. What (I think!) they are missing is they should have taste the durians. Trust me, it tastes 'out of this world'ly great! Just ask my buddy, Steve, a 'farang', 'gwai-lo', 'ang-moh' from Canada who is a durian fanatic! (sorry Steve!)

check out their journal at Inching Around The World and their website, 50ontheroad.com

Bike Helmets : Tips For Better & Safety Fit

2009-11-12T11:04:00.004+08:00

Source : kval.com/YouTube

Proper Wearing of Bicycle Helmet

2009-11-12T10:47:00.003+08:00

As late as the mid-1980s, individuals who wore helmets while riding their bicycles were often looked at as being a bit off the beaten path and strangely overprotective of their own health. That viewpoint has changed dramatically because most people know that going on a bicycle trip of any length without a helmet is risky behavior. The key to getting the benefit from the helmet is wearing it correctly. The Bicycle Safety Helmet Institute determined that the average bicyclist has one crash every 4,500 miles and that underscores the need for a helmet.

Snug Fit

It's one thing to put on a helmet and it's another thing to wear it correctly. The helmet should cover at least half of the forehead, fit snugly and be attached under the chin. The bicycle helmet should not move more than one inch in any direction.The sizing pads that come with the helmet should be applied for critical protection around the entire head.

Straps

Make sure the straps hang down around the side of the head and nowhere near the front of the face. If the straps are in front, they can interfere with your vision. Even if you just notice them in one corner, they are obscuring your peripheral vision. Make sure you buy a helmet that does not have extra long straps so it can fit snugly and nothing obscures your vision.

Wear It Flat

Make sure the helmet is flat on top of your head and not at an angle. Many bicyclists might think they can see better or think it's cooler to tilt the helmet back at an angle. That can be a critical mistake. Many crashes come quickly and the fall can be harsh and straight down. In that case the helmet needs to be flat on your head to protect your forehead and face.

Source: eHow-by Steve Silverman/ photo from kval.com

Bonking

2009-11-12T10:32:00.002+08:00

If you watch a major bicycle race on TV, you have to be impressed by how the riders can eat enough to sustain them through races that require more than five hours of near maximum effort. If they do not get enough food during their ride, they can fall off their bikes, lie on the ground unconscious and start to shake all over in a in a massive convulsion. This is called bonking: passing out from low blood sugar.

Your brain gets almost all of its fuel from sugar in your bloodstream. When your blood sugar level drops, your brain cannot get enough fuel to function properly, you feel tired and confused and can pass out. There is only enough sugar in your bloodstream to last three minutes. To keep your blood sugar level from dropping, your liver must constantly release sugar from its cells into your bloodstream, but there is only enough sugar in your liver to last 12 hours at rest. During intense exercise, your muscles draw sugar from your bloodstream at a rapid rate. Your liver can run out of its stored sugar and your blood sugar level can drop, and you bonk.

Bonking is common in bicycle races if a rider does not eat frequently, but is rare in long distance running races. When you run, your leg muscles are damaged from the constant pounding on the roads and you must slow down. However, you pedal in a smooth rotary motion which does not damage your muscles, so you can continue to pedal at a rapid cadence for many hours.

To prevent your blood sugar from dropping too low during intense exercise lasting more than two hours, eat at least every 15 minutes. It doesn't matter what you eat: salted peanuts, a peanut butter and jelly sandwich, chicken, an apple, a banana or anything else. Almost all fit people can take small amounts of food frequently during exercise without developing stomach cramps.

Source: Dr.Mirkin.com/ photo from cyclejerk

Coffee & Exercise Performance

2009-11-11T13:38:00.002+08:00

Caffeine is part of the naturally occurring group of stimulants found in leaves, nuts and seeds of a number of plants. Common dietary sources include coffee, tea, chocolate and a variety of soft drinks and sports drinks. The caffeine content of various foodstuffs is given below.

Table 1. Caffeine content of various foodstuffs

Foodstuff	Serving size	Caffeine content (mg)
Coffee*	150 ml	50-120
Tea*	150 ml	15-50
Chocolate Drink**	250 ml	10
Milk Chocolate**	50g	40
Caffeinated Soft Drinks	330 ml	40-100

(from Maughan 1999)
* Values for coffee and tea vary widely depending on the source and
method of preparation.
** In addition to caffeine, chocolate contains theobromine, which has an insignificant effect compared to caffeine.

So what is the effect of caffeine on different types of exercise?

Although the mechanism whereby caffeine may aid performance is not fully understood, there is substantial research that concludes that caffeine does improve physical performance. Its effect also appears to be widespread across a diverse variety of sports and exercises. Studies have also been wide ranging and have included well-trained athletes and relatively sedentary individuals of both sexes and different age groups.

One of the most comprehensive and recent reviews (Doherty and Smith 2004) looked at 39 published studies. Of these, 21 involved endurance exercise, 12 used short duration and high-intensity exercise and the remaining 6 used a graded exercise test. Including all these data, caffeine improved performance by 12.4%, relative to the placebo trials and this was shown to greatest effect in those who undertook exercise for a longer duration at any one time.

There are also a number of studies that show the beneficial effects of drinking coffee and/or caffeine ingestion on high intensity exercise. These include improved performance on a 1500 m run (Wiles 1992) and Anselme (1992) showed that anaerobic power in a cycling test was improved by the ingestion of the equivalent of two cups (250mg) of caffeinated coffee. Cycling was also the sport studied more recently by Bell (2001) when caffeine (5mg/kg) was shown to improve performance in a high intensity cycling test.

The beneficial effect has also been demonstrated in swimming trials. Collomp (1992) showed that in a swimming test (2x100m) there was improved performance after ingestion of 250 mg of caffeine.

What is the effective amount of caffeine?

Recent studies used small amounts of caffeine (1-2mg/kg). In many studies, coffee was used whilst others have used caffeine. However, they all show that small amounts of caffeine are effective in improving exercise performance significantly and these smaller amounts, as little as 90mg caffeine, are not associated with any unwanted side effects.

Caffeine and fluid requirements

The diuretic effect of caffeine is often over stressed, particularly in situations where dehydration is a major issue. This affects particularly competitions held in hot, humid climates where the risk of dehydration is high and is more important for endurance athletes where dehydration has a greater effect on performance.

Athletes competing in these conditions are often advised to increase their intake of fluid but also advised to avoid tea and coffee because of their mild diuretic effect. Current research, however, shows that, not only is this mild diuretic effect insignificant during exercise (Armstrong, 2002), but the negative effects caused by cutting such drinks from the diet may be more damaging (Maughan and Griffin, 2003). Conclusions from published studies show that intakes of less than 300mg caffeine a day will not affect levels of body's fluids.

Conclusion

In many of these studies, where performance was improved by the ingestion of caffeine or drinking coffee, there was the also the additional benefit of an associated reduction in the sensation of fatigue.

Given the various initiatives aimed at promoting physical activity to improve health, anything that encourages participation by reducing the discomfort and fatigue most people feel when exercising, has enormous potential implications for improving public health. Caffeine, in the form of coffee or as a pure ingredient, has that ability.

Source: positively coffee

WD-40 as lubricant

2009-11-11T11:02:00.007+08:00

Never use WD-40 to lubricate your drivetrain.

WD-40 is meant for rust-prevention. It's a 'squeak-stopper'. It is also a degreaser as well as water repellent. It's a wonderful household item. It may be used as cleaner or 'light' lubricant for door hinges, locks, toys but not bicycle drivetrain especially the chain.

The fast-moving bicycle chain will strip away lubricant and leave the chain dry. This is bad!

Instead, use suitable lubricant that is specially made for bicycle like the one from Finish Line, White Lightning, Pedros, etc, to lubricate your drivetrain. They are heavy duty, also water-proof and great for your chain.

For degrease purpose, I personally use citrus degreaser because they did a great job & safe to use. If I am to use the WD-40 as degreaser, I will wipe it off clean before applying the lubricant. This is to prevent it from striping away the lube after applying it.

Calories Burned Bike Riding per hour

2009-11-09T21:21:00.003+08:00

Calories Burned Bike Riding per hour

	140lbs	195lbs
Bicycling, 10-11.9 mph, light effort Bicycling, 12-13.9 mph, moderate effort Bicycling, 14-15.9 mph, vigorous effort Bicycling, 16-19 mph, very fast, racing Bicycling, >20 mph, racing Bicycling, Mountain or BMX Bicycling, stationary, general Bicycling, stationary, very light effort Bicycling, stationary, light effort Bicycling, stationary, moderate effort Bicycling, stationary, vigorous effort Bicycling, stationary, very vigorous effort	381 508 636 763 1017 540 318 191 330 445 667 795	531 708 885 1062 1416 753 443 266 487 620 930 1107

Source : NutriStrategy

Royal Mail's one-man competitor

2009-10-22T08:54:00.007+08:00

As biblical levels of rain pour down on Plymouth's streets, Ken Holder still manages to have a smile on his soaked face as he cycles though the deluge with a heavy rucksack of post on his back.

He's been working since 7.30 in the morning, and won't stop until 7.30 at night, riding up and down the Devon city's notoriously steep roads collecting and delivering mail.

And while Royal Mail workers are beginning a two-day nationwide strike, Mr Holder, 39, will definitely still be working.

This is because Mr Holder is one of Royal Mail's 29 competitors, and with just one member of staff - himself - he is its smallest rival.

There is only one problem for firms or individuals thinking of switching from the Royal Mail to his services - his company, City Centre Curriers, currently only collects and delivers across three Plymouth postcodes.

In business as a courier since September of last year, Mr Holder has been in competition with the Royal Mail since March, when he was awarded a licence by postal service regulator Postcomm.

The way this works is that anyone can set themselves up as a courier firm to deliver parcels, but if you wish to deliver standard letters - those weighing 350 grams or less - you need a postal licence from Postcomm.

Armed with his licence, Mr Holder now collects, sorts and delivers 200 letters per day on average, compared with the Royal Mail's 95 million items.

But while Mr Holder is currently not likely to be giving Royal Mail bosses sleepless nights, he does have plans to grow the business.

'Word of mouth'

"Applying for a license was surprisingly easy," he says. "The application fee was only £50, and it didn't take much longer than a month.

"The license is UK-wide, but as the business is essentially just me and my bike, I don't have the legs - or the time - to deliver outside of Plymouth."

Mr Holder now collects and delivers the local mail for 12 companies in Plymouth, ranging from solicitors to estate and travel agents, and a roofing firm.

For standard-sized letters he charges 32 pence for guaranteed next day delivery, which compares with 39p for a first class stamp with the Royal Mail.

"Business is growing slowly through word of mouth," he says. "And enquiries have certainly grown in recent weeks as more and more companies are concerned about the Royal Mail strike action."

Environmentally friendly

Back in Plymouth, Mr Holder admits he does get tired.

"It's a great job for me, as I have always been an avid cyclist, but I am shattered at the end of the week - I'm cycling 250 miles each five days, and burning 15,000 calories more than a normal person," he says.

"The bonus is that I can eat pretty much what I want."

To help ease the workload, Mr Holder now employs a student one afternoon a week to help with the collections, and his longer term plan is to consider franchising the business in other cities.

"Some people have told me I should buy a van, but I think a large part of the attraction for customers is that it is just me and my bike - it's as environmentally friendly as possible.

"I'm currently earning between £60 and £70 per day, which isn't a lot, but it is still early days.

"There is the odd day I question my sanity, but I really believe the business has a lot of potential, especially as more firms explore alternatives to the Royal Mail."

Source: BBC News by Will Smale/ Plymouth

Yes...it's that time again!!

2009-10-19T15:20:00.006+08:00

The OCBC Cycle Singapore 2010 will be held on 6 & 7 March 2010 started from the F1 Pit Building near the Singapore Flyers, and ride around the City of Singapore.

This year I will participate in the 40km Individual! Yes...I am racing this time riding my slow 'touring-spec' folding bike against the super high tech pinarellos, colnagos, orbeas, trekkies, against the lance & contador wannabes, against the ironmen, and hundreds of cycling enthusiast like me, etc.. Ahh..I wouldn't miss it for the world!!

Last year I rode the 20km community ride, but was so 'kiasu' racing at the front of the pack with bunch of other kiasus. It was kinda fun to ride on empty roads when you are at the front but it was too quick (47 mins to be exact) to really enjoy the ride. So, this year, No More Kiasu, I will do the 40km race against the 'real' racers! ha ha ha!!

To those who are interested in this event kindly visit the site.

Like Pro Cyclists, Children Should Wear Helmets

2009-10-19T09:59:00.003+08:00

It was easy to pick out Lance Armstrong at the Tour de France this year, especially from an aerial view, as his helmet was unique and stylish. But that is really not why he wears it. Fabio Casatelli’s fatal bicycle crash of the 1995 Tour de France is just an example of how helmets can save lives.

The UCI now mandates the professional rider wear helmets from the start to the finish of a race, yet there is no federal law-requiring cyclist to wear helmets. Many states require the use of bike helmets for children younger than 18 years old. Regrettably, this is rarely enforced. Although I make my kids wear bike helmets, I’m guilty of passing neighborhood children that are bicycling on the road without a helmet, and say nothing.

Swine flu is a major health concern as it has caused 76 child related deaths in the US since April of this year. However, is just one quarter of the yearly child related deaths to bicycle injuries of which most are due to head trauma. Yet look at the publicity the swine flu gets.

Apparently we cannot leave it up to the government or the parents to strictly enforce children wearing bike helmets. So I would like to commend the Professional Cycling agencies for leading this effort. Mostly, I would like to congratulate the Professional Cyclist for wearing their helmets with a flourish. Hopefully this will encourage the young riders to grab a helmet and “buckle up”. Thanks Guys!

Source: Team Radioshack Cycling News- by Rebecca Jackson, MD- staff writer

Extreme Mountain Biking

2009-10-16T16:22:00.001+08:00

AHh..great stuff!

source: fandome

One angry biker..

2009-10-16T11:49:00.003+08:00

Source: reddit

Nutrition: Boost your recovery

2009-10-14T11:02:00.003+08:00

Recovery is the often-forgotten part of training. It’s in the periods between training sessions that the body repairs itself and, more importantly, adapts from the training you’ve just done. Nutrition plays a vital role in how the body recovers and adapts from training.

There are two nutrients essential to recovery – carbohydrate and protein. During exercise, carbohydrate acts as the main energy source and the body’s small carbohydrate stores often become depleted.

When this happens, the body is put under a lot of stress and those carb stores need to be quickly restored. The first hour or so after exercise is the optimal time to restore these.

Protein plays a major role in allowing the muscles to regenerate, repair and adapt. After undertaking hard exercise, damage is often done to the muscles. Protein is essential for them to recover. Protein also allows the body to adapt to the training by providing the fuel to build new enzymes and muscle fibres.

Source: bikeradar.com/By Dr Kevin Currell, Triathlon Plus

Even cycling at relaxed pace is good for health

2009-10-14T10:47:00.004+08:00

Wellington, Oct 12 : A new study has found that if New Zealanders increased their cycling to the modest levels of the 1980s, their health would improve significantly.

Commuters need not ride their cycles as in the Hayden Roulston-style medal-winning sprint in lycra, but at just a relaxed pace, to gain full health benefits.

Research fellow Dr Graeme Lindsay and colleagues studied the likely effects of shifting 5 per cent of urban light-vehicle trips of 7km or less to cycling and found savings in fuel consumption, greenhouse gas emissions.

They also found that more than five lives would be saved through reduced air pollution from vehicles, and if there were more bikes, the “safety-in-numbers” effect progressively reduced the cycling death rate.

But the biggest health effect would be through the reduced rate of conditions like heart attack and cancer among commuter cyclists and the kilos of body fat shed.

All that pedalling would burn up the equivalent amount of energy of 40 million cans of Coke, a potential fat loss of 675,000kg, and 116 deaths would be saved by improved health.

The calculations come from a paper prepared by Auckland University researchers for the New Zealand Transport Agency.

The agency is guided by the New Zealand Transport Strategy, whose aim is that by 2040, 30 per cent of urban trips are made by bike, on foot or other “active modes” of travel.

The paper relies on World Health Organisation estimates based on large studies, which indicate mortality from all causes was reduced by 30 per cent among regular adult commuter cyclists.

“The studies, from Denmark and China, found consistently fewer deaths than expected from cardiovascular diseases and cancers, and reported this finding could not be explained by recreational activities or other lifestyle factors,” the New Zealand Herald quoted the paper as saying.

“In New Zealand, bicycles are now seldom used for commuting. Overall, bicycling makes up about 1 per cent of all trips in this country compared to 3.6 per cent in 1989/90.

“In contrast, some northern European countries have figures of 20 to 30 per cent,” it stated.

Source: newKerala.com/ photo from airportdirecttravel.co.uk

Let's Bike!

2009-10-06T09:13:00.003+08:00

Cycling is healthy and 'green,' but city commuting requires a roads rethink

Prime Minister Yukio Hatoyama could have made a stronger impact at the United Nations Summit on Climate Change in New York last week had he trumpeted another environmentally laudable proposal in addition to his declared goal of Japan cutting its greenhouse-gas emissions by 25 percent from 1990 levels by 2020: riding bicycles.

A national push for bicycle riding, if it succeeded in steering people away from their cars, would send a powerful message that Japan is taking environmental awareness to the next level.

Cycling burns no oil, produces no toxins and is therefore not harmful for the environment. If more people commuted to work by bicycle, it would make rush-hour trains less unbearable. It would even help cut the nation's medical expenditures by making people healthier, less obese and less prone to a whole range of lifestyle-related illnesses.

Despite these great benefits of cycling — not to mention the pleasure of pedaling along at your own pace, too — bike-friendly politicians are rare in Japan. Rare, that is, except during election campaigns, when pretty much every candidate rides a flag-fluttering bicycle to advertise his or her "ordinariness."

But on a grassroots level, Japan is definitely at the dawn of a new era in cycling, with increasing numbers of city dwellers now starting to use bikes for 5- to 10-km commutes or for recreation in the suburbs on weekends.

While hard statistics are difficult to come by, besuited cyclists jostling with cars and trucks and indicating their intended maneuvers with smart hand signals are an increasingly common sight on even the busiest of Tokyo's roads. On weekends, meanwhile, such routes as the 25-km Tamagawa River Cycling Road, which connects Tokyo's residential Setagaya Ward and Kawasaki, in Kanagawa Prefecture southwest of Tokyo, are often crowded with cyclists on fashionable and colorful bikes enjoying a leisurely and scenic ride.

To read further, click here.

Source: The Japan Times Online/ by Tomoko Otake

Tips of the day

2009-10-05T19:07:00.008+08:00

This is one of the most practical tips that I have learned, practised and always pass it on to other cyclist-

"Always quickly change to lower/smaller gear before you stop your bike. This is to ensure that you are in easy gear before you starting out again"

When starting out and you are using the clipless pedal (e.g SPD), you will need to push the pedal with one leg so that the bike will move forward before you insert the cleat of the other leg into the other pedal. And you can only easily push the pedal when the gear is low. How low is the gear is really depends on your preference.

The common mistakes by the novice rider is that they try to push the pedal in high/big gear. And when they are out of balance and unable to insert the cleat, the fall down.

Go try it yourself and you'll see that this is very useful.

source: photo from howstuffworked.com

Andreas Kloden joins 'The Shack'

2009-10-05T13:33:00.005+08:00

Seem like Andreas Kloden is set to join Lance Amrstrong & 'The Shack' (previously known as 'RadioShack'). Being one of the best 'team rider', with Leipheimer & Zubeldia, it shows that Lance really wants his No.8! Maybe Contador is stronger but he will be better prepared this time.

With Johan, Ekimov as sportif directors and maybe Popovych & Landis joining him too, I guess, Team 'The Shack' is a reunion of Team US Postal Service!

source: Team Radioshack Cycling News

Pannier

2009-10-05T08:58:00.005+08:00

Just got my brand new pannier which I recently bought from wiggle. It's ALTURA DRYLINE 56, a waterproof rear pannier with 56 litre capacity.

Pannier is (in my opionion) the most important bike accessories (with rear rack) for a bike tourist like me to have. I need to carry stuff when touring, so the best option is to carry it in the bag and hang it on the rear/ front rack.

What I like about this bag is that it it better looking than other waterproof panniers, it has small pocket with organizer, lighter construction, rubber pads at bottom & sufficient reflectors. I have been using altura bags for at least 5 years until now, so I know it is a reliable bags for bike tour. Unfortunately, it doesn't come with shoulder strap like my 'old' altura panniers have.

And to get this bag is not easy. You can't just buy it off shelves anywhere but in UK. So I bought it online. And buying it via online means expensive shipping charges!

With this brand new panniers, I guess, I will have to start planning for my next tour. Probably in December as I already got my leave application approved by my company. Great!

source: photo from wiggle.co.uk

Fully Collapsible Folding Bike

2009-09-26T11:23:00.009+08:00

Mexican industrial designer Victor M. Aleman has developed a concept fully collapsible, folding bicycle.

Source: greenexist1.com

Old bicycles, new journeys: Village children find it fun to ride to school

2009-09-13T23:24:00.002+08:00

MUMBAI: In 2007, the Institute of Information Technology's security officer Vijay Kumar came up with the idea of auctioning the bikes to campus residents and putting the proceeds in the staff welfare fund. Around 150 bicycles then went under the hammer, though there were many more that had to go back to the parking lot near the main gate. But now that IIT-B has heard about the Bicycle Project, there's no looking back. "Henceforth, all bicycles will be donated to the project,'' says dean (planning) K V K Rao. Indeed, students will now be actively encouraged to leave behind their set of wheels.

Three weeks ago, after taking charge of the bikes, Hemant Chhabra and his small team of do-it-yourself heroes who run the Bicycle Project, assessed this as the "largest lot ever received''. "Close to 200 bikes had to be scrapped but the rest will be jazzed up once financial resources are raised,'' says Chhabra. "In fact the money from the scrap sale was used to refurbish 118 bikes earlier procured from various donors.'' Chhabra now needs to raise about Rs 2 lakh for the makeover of the IIT bikes.

At the project's cycle workshop at Jhadpoli, 120 km from Mumbai, tubes, tyres and seats are replaced, and bruised and battered frames are worked on till they shine as good as new. Italian artist Diana Linda, who joined the project recently, gives them an aesthetic finishing touch with exuberant colours.

To date, 300 bicycles have been given to children studying in schools in Wada, Alonde and Dahanu under the project that began in 2008. And most students have stopped missing school thanks to their new vehicles. Old boys of IIT-B used to write bicycle diaries on their expeditions around the then undeveloped Powai. Soon the new owners of the same bikes will have their own tales to tell.

What is the Bicycle Project?

This one-year-old venture has sped along changing lives. Second-hand bicycles are collected, sexed-up and given a new lease of life. They are then donated to school-going boys and girls in rural India. Under Phase I, this project is helping children residing in the villages of Thappar Pada, Wada and Vikramgarh. The Hideout, about 120 kilometres from Mumbai, is where all the action takes place-this is where the bikes are refurbished and distribution to the children. The Bicycle Project team has a modest aim of reaching out to students in SSC schools in Alonde, Vikramgarh taluka, Wada, Jowhar, Mokhada and Dahanu. Once all needy students from these regions receive a bicycle each, the project will move on to other villages and so on. Bicycle donors can even visit students who benefit from their old steeds. To donate a bicycle call Hemant Chhabra on: 9820149022

Source: Times of India/ photo from Pratham Books

Bike Touring

2009-09-13T22:47:00.004+08:00

I've been asked about what bike is best for touring.

And my answer is always - "Ride whatever bike your are riding now".

Bike touring is not a race where you need the state-of-the-art, aerodynamic, sub 1-kg frame with campy gruppo bike.

What you need is a durable and reliable bike that will take you to places.

An aluminium frame is light but a steel is more comfortable and easier to repair. Make sure it has eyelets for rear rack. You need it if you are not pulling a trailer.

You can carry more load and ride off road with fat tire and 32/36 spokes rims. Customed wheel is not advisable.

In my opinion, fenders are one of the important parts of a touring bike if not the most important! Get a good saddle. Remember that saddle brand doesn't give you saddle sore, but wrong positioning of the saddle does.

There you go. If you are comfortable riding on road bike or a mountain bike, both can be your 'touring bike'.

But the more upright your riding position, the more comfortable it will be when riding for hours. Hence, mtb & folding bike gets my vote.

Forget about branded bikes like SURLY, BROMPTON, KOGA-MIYATA, KTM, SEVEN etc. Yes they are all great bikes, but they cost a bomb.Unless you are touring the world and have tonnes of cash to burn.

Don't worry about the weight of your bike. Bike touring is about carrying load andmoving at reasonable speed. Nevertheless, I suggest that you travel light.

Additional accessories e.g, Bike lock & lights are important. Others is optional but good to have e.g. bike mirror, handheld GPS & speedometer.

So you can plan your bike touring now. It's not the distance nor the speed but the journey itself.

Bring a camera to record your trips becuase photos of old bike tour will always be good motivation to plan for next trip.

Enjoy riding!

Stretching For Cyling

2009-09-03T11:42:00.017+08:00

Shoulder stretch
Start with your feet slightly apart, your arms extended in front of you with your fingers interlaced. Roll your palms away from you and lift your arms up and over your head, keeping your chin tucked in. Then stretch the other way. Again with your feet slightly apart, arms behind you and your fingers interlaced. Now gently lift your arms as far as they will go. When you reach the limit of your stretch, hold for the required period. Good posture is important in all exercise and particularly so with this stretch. When stretching, avoid a hollow back.

Lateral stretch.
Stand feet apart, knees slightly apart. This is important to prevent lower back problems. Extend one arm above your head while sliding your other palm down the outside of your leg until you feel the stretch in your side. Keep your hed up and do not lean forward. Repeat on the other side. Cautionary note: If at any time you feel discomfort in your spine during this exercise, stop immediately.

Calf stretch
Stand about a metre from a wall with both feet pointing forward. Rest your forearms against the wall and keep your body in a straight line with your bottom tucked in and heels on the floor.

Quad stretch
Stand beside a chair or wall. Bend your outside knee backwards and your foot towards your buttock. Grasp your ankle and pull it gently towards your back. Feel the stretch down the front of your upper leg. Turn around and repeat on the opposite leg.

Hamstring stretch
With your feet more than shoulder width apart, bend both knees and bend forward to clasp the ankle of one leg. Gradually straighten your leg until you feel the stretch at the back of your leg and whilst keeping the other leg bent. This exercise can also be performed seated, see later.

Adductor stretch
Stretch one leg sideways whilst bending your other knee. Lean towards the bent knee to feel the stretch on the inside of your thigh.

Lumbar and hip stretch
Lie on your back with your knees bent. Once relaxed bring one knee towards your chest holdin at the knee. Take it as close to the chest as possible without causing pain. Hold for the required period then return to the start position and repeat with the other leg.

Gluteal stretch
Lie on your back and relax. Place the ankle of one leg onto the knee of your other leg. Reach forward with both hands to the thigh of your supporting leg. Gently bring your supporting leg towards your chest as far as you can without causing pain. You should now be able to feel the stretch in the buttock of your other leg. Hold for the required period, release the leg and lower to the ground and repeat on the other leg.

Source: cobr

Bunny Hop

2009-09-02T16:31:00.012+08:00

My previous post about my accidentally running over a snake brought many comments.

One short and to the point, was:

"Has anyone heard of a Bunny Hop?"

Of course, (Slaps self on forehead with palm of hand.)

Take off vertically, jump over, completely missing said snake; the obvious answer.

Obvious that is to anyone who grew up in the 1970s or later.

I started riding a bicycle over 60 years ago and outside of a circus no one ever became airborne or did any kind of trick on a bicycle. The extent of doing anything mildly cleaver was to occasionally ride “no hands.”

All that changed in the 1970s thanks to Evel Knievel doing dare devil jumps on his motorcycle, over school buses and such, and every male child in America immediately tried to emulate him on a bicycle.

It is a well known fact that a motorcycle, because of its power, weight, and speed, will on reaching the top of a sharp incline; continue in an upward direction, until speed drops and gravity takes over.

Even a car will do the same, as demonstrated in the Steve McQueen movie, Bullitt.

A bicycle however, unless traveling at a high rate of speed downhill, will normally not reach enough inertia to do this.

I give top marks for the ingenuity of children, who discovered that one could simulate a jump by physically jumping upwards with a sharp downward thrust of the legs.

Thanks to Newton’s Third Law of Motion; “For every action there is an equal and opposite action.” The downward thrust of the legs causes the bike (or indeed a skateboard.) to jump with the rider.

Forward to the 1980s and the introduction of the mountain bike. There was a generation of twenty-something’s who had grown up doing stunts on their BMX bikes. Some went riding on the trails, others went to the local park and practiced jumping up and down off picnic tables and such. The bunny hop was born.

The bicycle would never be the same again; no longer just a humble form of transport but something to perform all manner of tricks on.

Later the same would be born out of the Fixie craze; started out by emulating bike messengers who use a bike simply as the quickest way to get from point A to point B. Then developed into both a fashion statement and performing art form.

Anyway, back to the suggestion that I could have avoided running over the snake by executing a timely bunny hop. The reason this amused me was this.

I am at an age where I am fortunate enough to be still riding a bicycle.

Many of my generation are in retirement homes, hobbling around with the aid of a walker.

A little late to start devoting time to practicing bunny hops on the off chance I might encounter the occasional snake on my travels.

Picture this; old guy doing something over 20mph on bike.

Looks up and sees a snake in the road just a few feet away.

This same old guy is supposed to have the reflexes, as well as the strength and agility to execute a timely bunny hop over snake, and both bike rider and reptile then continue on their way.

I’m sorry; I just can’t see that happening.

Source: Dave Moulton's Blog

Natural Traveler

2009-09-02T16:22:00.002+08:00

"The purpose of Ken Kifer's Bike Pages is to share what I know about cycling and to encourage others to bicycle as well." This is the first line on Ken's website (www.kenkifer.com/bikepages), a venerable gold mine of information for the bicycle tourist.

Ken stopped by the Adventure Cycling office in June of 2003. While he has toured for many years, this was his first trip to this part of the country, on his way out to the Pacific Coast from his home in Scottsboro, Alabama. Georgia">Ken's reputation preceded him from the writings on his website. On his site, he relays his philosophy on life when talking about his love of nature.

"I fully believe that man is designed to be a part of Nature and that our turning away from it has created major problems for us." It is through this thinking that he developed a love for the bicycle and, in turn, became one of the biggest proponents of cycling in the nation.

His bike pages include practical cycling information, statistical analysis, personal accounts of long trips and local experiences, photos, and humor. To sum it all up, he said, "I promote using a bicycle instead of a motor vehicle because doing so is kind to the environment, good for the body, and good for the psyche."

Ken's individualism came through in his touring equipment as well. The bike he toured on sported a set of handmade panniers with fringe, tiny key locks for each pannier, a homemade paint job, and an Amish mudflap that he acquired on a tour in Pennsylvania. Perhaps the most unusual item that he carried was a solar panel, which sat on top of his rear panniers. It captured sunlight as he rode during the day so that he could power his laptop in the evenings.

It's through this laptop that Ken captured his thoughts. Everything that he wrote is there for our education and enjoyment. Ken remarked, "I'm sure that no one will agree with everything I say, but I do hope that what I say will encourage both thought and change."

We were privileged to have met him and will long remember him.

Source: Adventure Cycling Association

Folding Bike Helmet

2009-09-02T16:04:00.005+08:00

Dahon Pango is a foldable bike helmet that can be folded into half of its original size and meets all the safety standards.

Source: Bike Radar / Eurobike

Second man dies in Wednesday bicycle crashes

2009-08-22T09:47:00.002+08:00

A Lowell man died Thursday of head injuries he sustained in a bicycle accident Wednesday in that city, authorities said. He is the second Massachusetts man to die after being hit by a car while cycling that day.

Aaron B. Shickman, 41, was struck on his bike by a sport utility vehicle on Middlesex Street. He was not wearing a helmet, Lowell Police said.

An 18-year-old Lowell woman driving a 1999 Ford Explorer hit him near the intersection with Pawtucket Street at about 1:35 p.m.

About three hours earlier in Marshfield, a 69-year-old Marshfield man was killed when a sedan struck him while he was crossing Dyke Road on his bike. Authorities today identified the victim as Richard Campbell.

A woman in her 20s struck Campbell, who was not wearing a helmet, near Green Harbor Marina, police said.

Neither of the drivers' names in the two incidents has been released because police are still investigating. Charges have not been filed in either incident.

Source: The Boston Globe-MetroDesk by Jack Nicas/ photo from cyclelicio.us

Few options for victim of bicycle hit-'n'-run

2009-08-22T09:40:00.004+08:00

MONTREAL – When a cyclist skidded into Léna Chabot while she was walking on Mount Royal, leaving her with cracked ribs, bruises and cuts in the shape of a bicycle chain, she was incredulous. She also soon discovered that as a victim of such an incident, she is nearly powerless.

“He said, ‘I’m sorry,’ ” Chabot, 26, recalled of being crashed into from behind on Aug. 3 on a crowded Olmstead Rd., the wide, gravel path that curves up the mountain.

“I was hysterical. I was screaming at him, saying, ‘You were going way too fast. You could have killed me.’ He was bleeding a bit, but he didn’t get hit by the bike like I did.”

The cyclist, who was sporting an iPod, wouldn’t give Chabot his name. “He was gone in about two minutes.”

In a city where cyclists and pedestrians are crossing paths more and more, Chabot was shocked to discover she couldn’t even ask police to look for the cyclist as a hit-and-run offender as they would had a motorist hit her.

That’s because while those helming cars, motorcycles mopeds, boats and planes are covered in the federal Criminal Code section dealing with hit-and-runs, cyclists are not.

“It added insult to injury,” said Chabot, a law-school graduate who plans to specialize in civil or commercial law.

“I’m not that badly hurt. What if someone is really badly hurt by a cyclist?” she said. “It’s very hard to pursue a cyclist for civil damages since he’s not obliged to stay at the scene of an accident.”

In an Aug. 10 letter to federal Justice Minister Rob Nicholson, Chabot asked: “What message is sent out to negligent cyclists with no empathy?” Sections 249 and 252 of the Criminal Code should be amended to include bicycles, Chabot suggested to the minister.

On Friday, an aide to Nicholson said an answer to Chabot hadn’t been formulated yet.

But Montreal police Constable Nathalie Valois, of the traffic and road safety division, said changing the federal hit-and-run law would be “almost useless,” since bicycles aren’t required to have licences, and fleeing cyclists aren’t as easy to spot as cars.

Police don’t even keep track of how many pedestrians are hit by cyclists, she noted.

“We take it down as an incident,” Valois said. “It’s like if a person hit their head while rollerskating. These events are in a big category labelled ‘Other.’ They’re accidents.”

If the Chabot collision had occurred on a street, police might have gone after the cyclist using the Quebec Highway Safety Code, Valois said. Article 327 forbids any speeding likely to imperil someone’s life or safety. That offence could result in a $300 fine and four demerit points.

Of course, that’s only if cops could apprehend the cyclist.

Pedestrians hit by bicycles are also out of luck if they seek victim compensation.

“We only compensate victims of accidents with vehicles that require a licence and registration,” said Audrey Chaput, spokesperson for the Société de l’assurance automobile du Québec. That excludes bicycles, all-terrain vehicles, snowmobiles and electric bicycles, some of which look like mopeds and can weigh 100 kilograms, yet can only go as fast as 32 kilometres per hour.

Claude Fabien, 66, a recently-retired Université de Montréal law professor, said it’s time the SAAQ considered compensation for pedestrians and cyclists who are hit by bicycles.

“The paradox is that cyclists and pedestrians hit by motor vehicles can get compensated, but if they are hit by a bicycle, they get zero.”

On the de Maisonneuve Blvd. bicycle path Friday, pedestrians and cyclists alike said that sharing the roadway is less about any law than about common decency.

“I’m stressed just heading up to Sherbrooke St.,” said Alexia Maschowsky, 25, as she rode a Bixi rental bicycle. “Drivers just don’t care and they drive so close they push cyclists to the side. Sometimes I have no choice but to ride on the sidewalk.”

Jackie, a pedestrian in her 40s who would only give her first name, said stiffer laws aren’t the answer.

“It’s more about being aware of what you’re doing and looking both ways. Just be conscious.”

Source: The Montreal Gazzette- by Max Harrold

South Western Australia in Pictures

2009-08-21T17:14:00.023+08:00

pinjarra-williams road

boat harbour at Emu Point

bike lane along Middleton Beach

The Gap

at The Gap

The Natural Bridge

The Cape Leeuwin Lighthouse

The Staff Quarters at the lighthouse

View of Perth City from Kings Park

The road at Kings Park

Sunset at Scarborough Beach

at City Beach

at Cottesloe Beach

at City Beach

at North Beach

at Waterman Beach

at Hillarys

South Western Australia

2009-08-21T15:36:00.007+08:00

In my opinion, the Great Southern region is the best part of Western Australia- from Perth to Albany to Cape Leeuwin & Fremantle.

I drove from Perth International Airport to Albany via Mandurah, Pinjarra-Williams road & Albany Highway. Albany is a picturesque small town with a population of 35,000 located at the Southern Coast about 400km from of Perth. It used to be the whaling station in the 50's but already closed operation since 1979.

I have been there back in 2003 but this time I brought my bike along. It is so easy with the folding bike. Setting up my bike was so easy- Take it out from bag bike, unfold the bike, fix the pedal, lube the chain, fix the bar bag, adjust the mirror & brakes - all in less than 10 minutes.

My Speed P3 is on the heavy side because the frame is made of chromoly. It weighed 17kg with the bag but still less that the baggage allowance given by the airlines.

There are extensive cycling network in Albany. I rode on the bike lane along the Middleton Beach and Marine Drive (overlooking the Vancouver peninsula) and finally climb up the short but steep Apex Drive to the Desert Mounted Corp memorial on Mt Clarence.

Cape Leeuwin near Augusta is another favourite place of mine. There is a lighthouse on the headland of the cape. It is considered as a point where the Indian Ocean meets the Southern Ocean. I love the lighthouse as well as the landscape surrounding the cape. very dramatic!

In Perth, I rode around Kings Park- on the main road & the bush trail. At 11am in Winter, the weather was nice as was sunny but very cooling. The speed limit of 40km/h allow us the cyclist to ride with pece of mind. Futhermore, the view of Perth City, the Swan River and the busy traffic on Kwinana Highway is awesome.

And finally- The Sunset Coast! I stayed at Scarborough facing the Indian Ocean. It was windy- super windy, the waves were big & strong- the scenery were breahtaking! I rode from my apartment at Scarborough to Cottlesloe beach to Hillarys and back to Scarborough via the Cycling Lane... Fantastic!

Enjoy the rest of the photos in my next posting.

The Mighty Reds on Bikes

2009-07-14T13:54:00.007+08:00

Rafa leads the boys

The Mighty Reds on bikes

The Liverpool FC players are currently training in Switzeland for their in-coming friendly matches with St Gallen & Rapid Vienna in Austria. It's refreshing to see the Reds includes cycling as their training method. It is proven that Cross Training especially cycling really helps to improve the fitness, furthermore, this 'non-impact activity' is friendly to our joints but also it's fun!

Source: liverpoolfc.tv

Gone Too Soon

2009-07-08T12:53:00.005+08:00

Michael Jackson

1958 ~ 2009

"He will always be The King of Pop"

photo from the best bike blog

Astana fined for late sign-in before stage 3

2009-07-07T19:51:00.002+08:00

Lance Armstrong's Astana team was fined on Monday after failing to sign on within the specified time at the start of the third stage of the Tour de France.

Heavy traffic in Marseille city centre meant Astana broke the organizers' rule that teams must register for the stage at least 20 minutes before the start of the race.

The Kazakhstan-backed cycling team have been fined 65 euros for the infringement.

"How typical that this team were late. It is disrespectful to the public who came here just to see Armstrong," said race director Jean-Francois Pescheux.

"The money makes no difference to them.

"We will ask the UCI to make the fines harder."

Before the start, Armstrong was seen sharing a cup of coffee with actor Ben Stiller, who was visiting the Tour's VIP area on Monday morning.

Armstrong had a cameo role in the 2004 movie Dodgeball in which Stiller starred. It wasn't clear whether the coffee stop contributed to the delay in signing in.

Source: Velo News/ photo from supertouchart.com

It's Official! Cycling Can Harm Your Bones

2009-06-25T18:51:00.005+08:00

Cycling might be one of the best ways of improving your cardiovascular health, but a recent study has confirmed that if the only exercise you do is road cycling, you might well be putting yourself at risk of osteoporosis.

Osteoporosis, or porous bone, is a disease characterised by low bone mass and structural deterioration of bone tissue over time, leading to fragility and an increased risk of fractures of the hip, spine and wrist.

Cyclists are also at risk of osteopenia, or sub-normal bone density. A one percent decrease in density increases fracture risk by up to five percent.

The study, which appeared in the journal Medicine and Science in Sports and Exercise, compared the lower spine bone densities of a group of competitive male cyclists against a control group of moderately active men who did other sports. The cyclists had considerably lower spinal bone densities, despite having a greater calcium intake.

A similar study was published in the journal Metabolism in 2007, which compared road cyclists and runners between the ages of 20 and 59. It found that 63 percent of the cyclists had osteopenia of the spine or hip, compared with 19 percent of the runners.

Apparently, it’s the lack of impact in our sport that can lead to low bone density, especially in the lower back, which remains immobile and shock-free when riding on smooth roads. Ironically, cycling’s lack of impact is precisely what makes the sport so practicable for older riders.

The problem can be exacerbated by riders in hard training too, since they might not be eating enough and are burning up essential bone-building nutrients such as vitamin D and calcium with their hardcore training.

Play rough

It seems that cross-training is the key to a healthy bone mass, with running and ball sports being ideal.

“When it comes to bone health,” says Dr Claire Bowring of the National Osteoporosis Society, “cyclists need to add some weight-bearing exercise to their training.”

As an illustration, Dr Bowring went on to explain the effect of force on bone health in professional tennis players: “Players were found to have more than 25 percent higher bone density in their serving arm,” says Bowring. “But running, dancing or any exercise where you’re supporting the weight of your body helps build strong bones.”

Changes in bone density can develop over decades, but the early 20s for men – when most will consider themselves at the peak of their physical condition – are critical for achieving optimal bone mass.

But if you don’t like running or ball sports and you strictly won’t go dancing, there is another way of building up your bones. The answer lies in a previous study published in a 2002 issue of Bone magazine, which found that mountain bikers had considerably higher bone density than the sample road cyclists. It seems that bumpy trails will give your skeleton all the impact it needs to stimulate bone growth and it will improve your bike handling and recovery rate in leaps and bounds too.

Bone meals

Consume less:

Salt
Sugar: including refined or processed foods, which increase calcium excretion from the body and stimulate the adrenal glands
Red meat: too much protein won’t help build bone density
Carbonated soft drinks: phosphoric acid upsets the body’s calcium/phosphorous ratio, which stimulates release of the parathyroid hormone and reduces calcium uptake
Alcohol
Tobacco
Caffeine: it reduces mineral absorption and stimulates adrenal glands

Eat more:

Dark green vegetables, berries and cherries, soy foods, sesame seeds, flaxseed, beans and pulses, canned oily fish and nuts – all of which are rich in nutrients that will support healthy bone growth.
For those particularly at risk or already suffering, nutritional supplements are a good idea and there are plenty of combined bone health formulas available. But make sure they contain a full spectrum of the following nutrients: calcium, magnesium, zinc, boron, silicon, vitamin D, vitamin K, B6, folic acid, B12 and vitamin C.
Phyto-oestrogen supplements can also be beneficial, including soy isoflavones, as well as the herbal medicines black cohosh and dong quai.

Source: Bike Radar

This is how time & money can be wasted through cycling!

2009-06-22T02:14:00.006+08:00

By tomorrow, a personal instructor wearing a diaper could become the first person in Malaysia to cycle nonstop on a gym bike for 48 hours.

Wong Wai Hoong, 31, is only allowed a 15-minute break every three hours. Therefore, he requires the added support of a diaper in case he needs to relieve himself during his attempt to cycle into the Malaysia Book of Records.

The freelancer is eager to prove his mettle to inspire Malaysian youth.

"They must pursue their dreams," he said before starting on his feat at the SynarGym at Kuala Lumpur Sentral at 10am yesterday.

The event is organised by SynarGym Sdn Bhd, a subsidiary of Malaysian Resources Corporation Berhad.

Deputy Youth and Sports Minister Datuk Razali Ibra-him, who flagged off the cyclist, urged the media to cover positive aspects of Malaysian sports like Wong's trail-blazing attempt. He said the media needed to help instil confidence in the country's competing sportsmen.

Mattouring: Hmm..cheap publicity stunt..SIMPLY RIDICULOUS!

Source: NST Online

Duffy Diet Coke bicycle ad cleared

2009-06-19T00:05:00.007+08:00

A TV commercial featuring the singer Duffy cycling through city streets at night has been cleared by the advertising watchdog despite complaints that it broke health and safety rules and could be copied by children.

The multimillion-pound campaign, first aired during the Brit Awards on ITV this year, marked the Welsh singer's first outing as the new face of Diet Coke. In the ad she is seen cycling the streets at night singing a cover of Sammy Davis Jr's I Gotta Be Me.

The Advertising Standards Authority received 22 complaints that the ad either "condoned behaviour prejudicial to health and safety", because she was not seen wearing reflective clothing or using lights, or that it was irresponsible because children might copy her behaviour.

Coca-Cola said it carried out a "vigorous" assessment of highway code regulations. Duffy had been wearing a black and white sequined top that reflected light and gave her a "luminous glow" so that she stood out in the dark. The soft drinks company added that the bike had lights.

The authority said the cycling sequence was clearly "unreal and fantastical" and the ad was not shown around programmes children were likely to be watching.

Source: theguardian.co.uk/ YouTube

Touring-friendly Pedal

2009-06-15T13:47:00.008+08:00

I just bought this SHIMANO PD-A530 pedal to replace my old Eggbeater and tried it out yesterday. Despite having just 1 entry for the cleat compared to 4 with the Eggbeater, I think this pedal is simply awesome!

This pedal is both clipless + platform pedal. Meaning that I can use both my cycling shoes as well as my sandal to ride my bike.

Not only this pedal is inexpensive, but it's neat looking too. The name SHIMANO is also means 'quality & reliable', so despite the slight heavier weight than the Eggbeater, I don't have to think twice when purchasing this pedal.

The Platform is concaved, sturdy and large enough for my 44-size shoes. And the SPD is ever simple and easy to use. Just adjust the tension to suit your preference.

So, for those cyclists who are looking for a pedal for their touring bike, look no further, this is what you need! Period.

Source: photo from shimano.au

How to Effectively Shift Your Bicycle's Gears

2009-06-10T10:59:00.003+08:00

Fundamental number one: the purpose of gears is to make the bike easier to pedal up hills and enable you to pedal down them. The idea is to maintain a constant pace on the pedals and change your gears according to the wind and terrain conditions. Once you find your pace, that rhythm, you can ride all the way to California if you want to.

Fundamental number two: you must be pedaling when you change gears. That's because the chain has to be moving in order for the derailleurs to "de-rail" the chain from sprocket to sprocket. That's also why it's best not to click the shifters when you’re sitting still. Besides stretching the gear cables, the bike immediately changes gears when you start off again, usually with some very disconcerting noises. Shifting your gears while sitting still is like fingernails on a chalkboard to your bike mechanic.

Now back to the gear shifting tips.

Tip one: Pedal at a brisk pace. It’s better to pedal at a brisk pace using the easier to pedal gears than to muscle the harder gears more slowly. This technique will increase your stamina over a longer ride and will enable you to accelerate more quickly if you need to "jump". I promise you’ll still get a good leg workout. A brisk pace on the pedals also improves the shifting.

Tip two: And this is hugely important. Lighten the pressure on the pedals when you shift. Keep them turning, but don't be muscling down on them while you shift. Lightening the pressure on the pedals significantly smoothes the gear change, reduces those grinding noises when you shift, and lengthens the life of your drive train. You’ll have to anticipate your shifts a bit as you approach the hills, but it only takes a beat to change your gears on a hill once you get your timing down.

Tip three: Avoid using the small ones in the front with the small ones in the back. Another way to say the same thing is, when you’re chain is on the inboard ring on the front, it should be on the inboard cogs in the back. Similarly, when you’re chain is on the outboard ring on the front, it should be on the outboard cogs in the back.

Tip Four: Remember to shift back to a low gear before you stop so that you’ll be in an easy gear for starting out again.

When to change gears will be pretty obvious. You’ll want to shift to an easier pedaling gear (i.e. down shift to a lower number) when the bike gets hard to pedal up hills, and then shift to a higher gear (higher number) so your pedals can catch up when you go down one. Thus, we have come full circle on our gear shifting discussion. Gears make it easier to go up hills and let you pedal down them.

Source: Intown Bicycles/photo from bicycleparts.us

Pee Break

2009-06-09T23:20:00.006+08:00

So, this is how the pros pee during a long day of cycling.

You can watch the video here.

Source: flikr/ youtube.com