Health check

What has a cat got to do with riding. Dear Bertie was almost 20yo when we lost him, and on the trip to the vet, while he was having convulsions he bit my arm, which slowly started to get a nice red colour. Well better see a doctor in case it was infected, but by the time the appointment came, the swelling had reduced, but the docotr decided while I was there he should take my blood pressure.
Need less to say it was heading into the dangerous regions of been too high. Various tests later and I was started on blood pressure medication.
Who knows how high it would have been if I had not been riding and swimming. Best to get checked out.

I had already had minor diet changes, with eating more fibre in the morning for breakfast, and increased my fruit intake, (just have to get the wife to decrease my dinner portions) as had lost some weight, but more importantly I have dropped a size around the waist. Need to reduce the stomach size, as working a a position where I come into contact with guys with very large guts gives the shivers.

Dropper post for a hardtail

Another upgrade. This time I decided to fit a dropper post to my hardtail. I obtained a Brand X post from Chain Reaction Cycles, during their black Friday sale period, paying around half the retail price. A great amount of thought went into deciding which post to obtain, as they now have an external activated post in the line up.
Being a hardtail, I did not want a cable around the pedal cranks so I decide to do the unthinkable and drill three holes in the frame, and opted for the internal routed cable of the Ascend Post. After reading the instructions where it is warned not to drill holes in your frame, mainly due to loosing your warranty.  I checked this out, and my bike only had a 12 month warranty, which virtually only covers you if you ride softly.

I, firstly mounted the activating lever, making sure there was room to operate my gear levers. (one day these might disappear), but till then this works, finding the best position to activate the lever with aid of the operating cable.
First of all, I followed generally, the instructions from the follow video on how to drill holes into the frame. https://www.youtube.com/watch?v=PFmN8cQDiaU
The difference was that I used a Dremell drill with a metal grinding tool, to enlarge, after drilling the first pilot holes, instead of all that filing. The file came out only to finish off the edges. As seen in the photo below, I then fitted a Vitus Bikes Zenium Internal Brake Cable Guide, which press fits into the hole. I then guided the cable housing in through and down the frame.

Next step, was the second hole. This was easier than the first, then hole three. I used a small hook to pull through the cable wire, then the housing, then slipped on the cable guide. These were not pressed in till all was fine with the holes.

Finally, I pulled through the cable to a point ready to cut the excess off, remember to take in account that the seat post has to go back into the tube, and not having too much at the handle bars. (Remember to allow for swing).

Also note: the collar of the seat tube should be as low as possible, so that the seat drops as low as it can to the bike frame.

The final component change to come, is to replace the seat clamp, from  the quick release, to a bolt type, as the quick release is no longer required.

And of course to test, which I did on a recent training ride, operating the post of a down hill run. Gives more stability when descending steep hill, as ones center of gravity is lower across the rear wheel, then on the level, just press the lever and the seat pops back up.

Three months down the track and no signs of any problems, yet.The scratches were from the drill when I started, Will cover with a name sticker shortly.

March 20128

Bike upgrades

Back from holidays. Once my new stem arrived, it was time change out the components. The stem is a Nukeproof Warhead, at 50mm length, to take the Easton Haven bar. The grips are from Northshore and are Lizard Skins lock on.

I also purchased some new pedals from a local bike shop, at Woodside. These are HT-Components PA01A composite nylon resin.

Postcard from Edinburgh

Back from holidays, which included a few days in Edinburgh Scotland (unfortunately no bike). On the way into the city centre from the airport noticed a bike shop along Haymarket Terrace. Returned a day or so later, to the BikeSmith, where I purchased new handlebars and some bar grips, all on sale.

It had been a while since seyeing Boroughmuir High School: spent over six months at school here in 1973/74.

 

But what has this to do with bike riding? Nothing really except  just down the road is the Union Canal, which runs from Falkirk to Edinburgh, and is a bike way for the entire length, along to old tow path. (part of the English National Cycle network: National Route 754). This route continues along the  Forth and Clyde Canal, into Glasgow; a distance of 98.5km.

Gravel riding

Out in the morning to ride some of the back gravel roads in the Adelaide hills, around Mt Barker. A great place to do hill climbing, with some fast downhill runs as well. Managed just over 12km, in cool damp conditions: a great long holiday weekend here, has been raining for most of it. Finished off on asphalt, as a lot more of the hill area around Mt Barker is being redeveloped for housing, so the gravel roads are been covered in asphalt.

Flat, down then up.

Rest, before another hill climb.

Crossing over the Victor Harbour preserved rail line.

Asphalt with Mt Barker summit in background.

Amy Gillett bikeway

Today, the Lad and I rode the Amy Gillett bikeway. More a mini bike road actually. When it was in the first stages of planning, the trail: using the old Balhannah to Mount Pleasant rail branch line, was to be a horses and bikes, but somewhere along in the planning, it was decided to asphalt the trail, which actually made it dangerous for horses. (A horse trail was to be added along side, but never happened).

 At the time, many of the property owners who were using the right of way, were not too happy about the formation of the trail, as it would mean having people passing in front of, or through their properties, but it was soon pointed out, that they did not own the old railway right of way, as it was still under ownership of the South Australian Government.
(As a note: somehow three houses were built on the right of way at Oakbank????)

Right of way before the trail near Woodside.

Riders from Inverwood riding school out for photo shoot for press on the trail.

We started the trail at Mount Torrens, the furthest point, so far (just up behind the town's oval) and headed off towards Oakbank: heading downhill.

Looking back towards Mt Torrens.

Through one of the old cuttings.

Behind Woodside township. The trail passes by the old station site, before you have to cross the main road towards Oakbank.

The railway line was built 1915-18, and was 21mile long from Balhannah to Mt Pleasant: with timber built stations at Oakbank, Woodside, Charleston, Mount Torrens, Birdwood and Mount Pleasant. The line was officially closed in March 1963.

Swimming for cycling

I started swimming for fitness several years ago, twice a week. This I had to reduce to once a week, as the pool I was swimming in was heavily chlorinated and I was getting dry itchy skin.
Recently I came across a set of swimming programs for sports on the Speedo website which included a set for swimming for cycling. This I have modified a bit in include some of the program for swimming for yoga (for core strength).

My set is:  4 x 50m laps with a short break in between each.
                 4 x 50m laps kicking with power fins.
                 12 x 50m laps with hand paddles and pull buoy (this for arm strength).
                 10 x 50m laps with power fins.
                 2 x 50m laps kicking with power fins.
extra          2 - 4 50m laps with or without power fins.

I also use a swimmers snorkel so you don't have to concentrate on breathing.