Archive for the ‘ Travel ’ Category

Safe cycling: a guide


Safe cycling: A guide

 

Avoid lorries

Never wait between the kerb and a lorry at a junction. If the lorry turns left, the driver may not see you. Stay well behind or, preferably, in front, where you can be seen.

 

Stay clear of the kerb

The kerb is not your friend. Ride clear of it so that drivers steer around you. Hugging the pavement invites them to try and scrape past.

 

Show your face

Looking at drivers at junctions helps them to view you as a fellow road user they would rather not run over. Do the same to vehicles on your tail.

 

Use your neck

Learn how to look over your shoulder without wobbling and do so regularly – particularly before making a manoeuvre, when you should also stick out an arm.

 

Obey the code

Some may argue that it is safer, say, to jump a red light than wait in a lorry's shadow but egregious violations endanger you and harm the image of cyclists.

 

Overtake buses

If you're approaching a bus at a stop, look over your shoulder, and move to overtake. If you can't, wait behind the bus. Never undertake.

 

Be bright

It's more important to show your face and position yourself well, but bright clothing, strong lights and reflectors will help you get noticed.

 

Plan your route

It stands to reason that you're probably more vulnerable in three lanes of traffic doing 40mph than on a residential side street.

 

Find a friend

If you're a new or lapsed cyclist, venture out with a more experienced friend. Keep a good distance behind and watch. Then let them follow you and take their advice.

 

These tips are taken from The Independent. For the full article, please go to - The 'ghost bike' revolt: Families demand action on cyclist deaths

 

Week 4 of 34 – Not the season for butterflies

It's gone down and my fingers are the first to notice. Whereas last week I could still put on a T-shirt for work, this week the sleeves have lengthened. While until recently a sheet and thin blanket provided enough warmth in bed, the past few nights I have found myself curling up into a cocoon to preserve body heat. It's only a few degrees lower but by my standards, the cold has definitely arrived.

The season of butterflies has fluttered by. Powdery wings that contoured the countryside have been folded away to prevent the rains from caking them into slivers of coloured mud pies and proboscises rolled up to stop the cold from turning them into icicles.

And yet ..... ?

20111120 145329 Week 4 of 34   Not the season for butterflies

And yet I feel those creatures still, even if I cannot see them. The race might be a good seven months away but when my thoughts occasionally turn to that longest climb, I feel butterflies fluttering in my stomach. It's been years since I had this sensation prior to a sporting event and then never so much in advance. On the one hand it is satisfying, motivating me and actually making me look forward to waking up at 5am for pre-dawn sessions. On the other hand I am slightly perturbed by the prematurity of a nervousness that could easily eat away at my enthusiasm, leaving me emotionally drained on or before race day.

Training hours: 7 / Weight: 71.0kgs / Body fat: 12.4% / Muscle mass: 69.5% / Water: 57.7% / Bone mass: 3.0 / Resting heart rate: 46

Week 1 of 34 – Just about jogging

Last week I announced to the world (meaning those of you who visit this site) my intention to race the Super Maratona dell'Etna in June next year. What I didn't mention then was that I am still recovering from a partial tear of the left calf tendon, an injury suffered a month back. This means that my preparation has not started with a bang but with a whimper, not with impressive hill sessions but with a gentle jog every other day. The situation takes me back to March 2008 when I attended the launch of Lifecycle on crutches because I was suffering from a slightly more serious version of my present injury. I remember exchanging a few words with Alan Curry about whether I could recover in time and well enough to undergo the intense preparation that the event entailed (cycling 2000km from Lourdes, France to Casablanca, Morocco in 10 days). Five months later I had the quiet satisfaction of stepping off the bike in the shadow of the tallest minaret in the world at Hassan II Mosque. I hope I can experience the same sensations once again but this time in the shadow of Mount Etna's summit, Europe's highest active volcano.

2011 10 30 12.45.36 1 122x300 Week 1 of 34   Just about jogging

Kettler Coach rowing machine

This first week has been a mix of sports at mild intensities: jogs of no more than 30 minutes on alternate days, indoor rowing, indoor cycling, elliptical trainer, swimming, push-ups, sit-ups and stretching. In spite of all these activities, fitness is at a very low level and the heavy breathing when I walk up the hill to my home proves it. This is not the best way to begin preparing for the challenge but I'm in it for the long haul - 33 weeks to go.

Here are some relevant statistics relating to the past 7 days. I'll be including the updated stats in weekly write-up:

Training hours: 5 / Weight: 70.2kgs / Body fat: 11.8% / Muscle mass: 69.8% / Water: 58.1% / Bone mass: 3.0 / Resting heart rate: 49

0 – 3000 on 16 June 2012

Sometimes I train for the simple pleasures it brings - sweat stinging the eyes on a summer afternoon, lungs labouring as the legs run me out of the comfort zone, the sheer satisfaction of a shower washing away the exertion. Some other times I need a target to pull me through the routine that regular training becomes, such as Lifecycle in 2008 or the Madonie trail mountain marathon in 2011.

I've now set my sights on next year's challenge. Put in figures it reads: 0 - 3000 / 42.195. In words, that's running a full marathon which starts at sea level and finishes at an altitude of 3000 metres. Reading between the lines (and if my math is correct), there's an average gradient of 7% for each and every one of those 42 kilometres.

The location is Mount Etna. The date is 16 June 2012.  The time is 08oohrs. The aim is to keep going up unless the volcano brings me down ... to my knees in submission. In answer to the question, 'why this event?', it's because living on an island of mere hills, I cannot even begin to imagine a non-stop climb of that magnitude.

The purpose of adding a new page (click tab at top right) to my website is two-fold. Making my commitment public should help me through (inevitable) phases when enthusiasm begins to flag - the 'I don't want to lose face' motivating principle. Also, I wish to share my preparation for the event should anyone else think of doing it, be it in 2012 or future years. To this end I'll be logging weekly updates, with Monday being the target publication day.

 

EtnaMarathon 300x19 0   3000 on 16 June 2012

Ecomaratona delle Madonie 2011 – Perched at 1000 metres (2)

Madonie Tshirt 225x300 Ecomaratona delle Madonie 2011   Perched at 1000 metres (2)It's Saturday, the day before the Ecomaratona delle Madonie, 43 kilometres of up and down running along the paths of the Madonie nature park and its mountains. My last training session was Wednesday so today I feel obliged to go for a 30-minute jog. This is merely for the mental reassurance that the muscles haven't atrophied and the heart can still keep the blood flow circulating at a more rapid rate.

Petralia Sottana, the village that serves as my base for my 3-day stay, is a spaghetti of narrow, cobbled streets that cling to the mountain-side at an altitude of 1000 metres. This means that I either start up and end down or vice-versa. I opt to let gravity lead the way knowing that it'll be a bit of a fight to let go of its grip on the way back. All in all, it was a pleasant half-an-hour and it left me plenty of time to shower and build up to the next challenge - an Italian style buffet breakfast!

 

Click here for part 1: Done!

Click here for part 3: Lessons learned and lessons confirmed

Click here for part 4: Marco Olmo, ultramarathoner, is the guest runner

Click here for part 5: Technical information

 
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