Swinley Forest - the end of an era

Never believe spin

The Crown Estates who own most of Swinley Forest have announced that the free cycling that has gone on for years is endangering ground dwelling birds and needs to be controlled. This control will result in three way marked routes. And that's it.

Now, that might sound great - there are trail centres all over the country that offer a choice of trails - but that's fine for destination centres. Swinley is not and has never really been a destination venue. It's a place where local people can ride and ride in peace and quiet on trails which are usually the result of races which have taken place around the forest

Oddly, when the Crown Estate harvest the timber, they plough through the forest in very large machines totally trashing the place. I presume that this probably pisses off the birds a wee bit more than a cyclist in a trail, barely a yard wide, with hardly any other trails nearby. Its also not like there are not extensive areas nearby which are ideal for birds - owned by the Army and really, really out of bounds........

I have no idea how they are going to police where people ride. I rather expect and hope that local riders will carry on regardless - I mean how can any sort of ranger (not that there are any...) catch up with an MTB on some singletrack through the trees (which is where there are no open ground birds anyway?)

Of course, this is nothing about birds, it's all about litigation. Apparently, there are a handful of people suing the CE's because they injured themselves on unregulated trails. Perhaps, given the resources of the Crown, they might take these time wasters to court and see what comes up - as its like slipping off a grass verge and suing the council because it owns the verge. If you are on a bike, you owe yourself a duty of care, surely?

I use trail centres - but it's just so boring to have to follow the same trail as everyone else if that is all there is. Ashton court has such a trial - indeed its linked to another - and is called the "BMX Trail" by locals. It's fun, but its a MacDonalds of a trial. A fast fix, not a slow cooked home made meal of a ride. 

My only hope is that this takes people off the interesting parts of Swinley - which is left to those in the know

Yours

Disgusted, late of Bracknell

Buying a bike as a gift and MTB racing

Ok, so you want to buy a mountain bike for Christmas...

If you are thinking of buying someone special a mountain bike - then the place to start (unless you are enormously flush) is a "hard tail" bike. When you spend money on a bike you are buying:

• lightness
• reliability, and
• ease of use

A cheap bike might work well to start with, but if it's used regularly off road, you'd better be a good mechanic So what should you spend? (Lets assume this is for an adult - or at least someone who won't get too much bigger) Well, how does £500 sound? Does it sound a lot? If so, then maybe have a serious think about a second hand bike. And if you do, get expert help.

For a £500 bike, you really can't get much better than this Merlin-malt 2 mountain bike It has disc brakes and a full Shimano groupset, a light frame and looks pretty cool.

The other bikes of this quality are mainly £650 plus, this includes the Boardman from Halfords and the offers from Trek, and usual suspects. For me - I'd go for the Merlin, it has much better forks, which may appear to be trivial - but vital on an MTB and it stands out from the crowd.

Of course, if you are feeling really flush, then you could go for something like this, Santa Cruz Heckler which is my main bike. I built mine up from a bare frame - but it's unbustable, comfortable, and will last for ever. I did try and replace it, but I ended up preferring the Santa Cruz. For an American bike, it almost looks exactly like a bike designed for the UK. It's got single pivot suspension, so less to wear out in the rain and mud, it has loads of clearance and is not too heavy or too fragile.

I do wonder how it came about, I mean do they get much rain and mud in California? The company is good at replying to e-mails too - I had a query about forks if you were wondering (which of course, you were.......)

If anyone want to buy a second hand bike - then I'd be happy to help. I love spending other people's money.

It's too cold to go cycling?

There is never the wrong weather, just the wrong clothing. There are limitations - I have called off mountain bike rides when the trails were covered in ice, but most of the time it is possible to get out and ride. Snow if fine - so long as you are careful.

I prefer riding off road in winter. It may look less safe, compared to the road, but you only have to deal with nature and not a driver in a rush for dinner..and there are ways of making your winter MTB ride "easier". 

This would be my list of things to consider;

1. Tyre choice. It really is worth getting a pair of more knobbly tyres 10-of-the-best-mud-tyres My view is that for loose mud, a tall knob is best, if it's sandy and grippy mud, a low wide spaced knob is best (stop sniggering at the back)
2. Mud guards. You might not like a Crud Guard, but it's better than a back covered in mud
3. Wash your bike, before you wash yourself. The Army has a mantra, Gun, Kit, Self. Now, whilst I don't pack a gun for most of my rides, I do clean my bike as soon as I get in. If there are a bunch of you, do it as a team - then go for a shower (not necessarily as a team), then go to the pub - you'll have earned it!
4. Use winter chain oil. It's a no brainer - but it's £5 well spent - your chain will thank you
5. Clothing
1. Merino underwear is good (for cycling....) if  not that sexy.......
2. Windproofing is better than water proofing if it's not raining, less "boil in the bag"
3. Waterproof socks rock - I use Seal Skins
4. Longs keep your legs clean and warm and save drinking time post ride
5. Get a buff
6. Wear a balaclava under your helmet

Give it a go, charge those lights. Don't go by yourself, just in case.....

Ease your way into racing - and winter is host to many races......

I am often asked how to give racing a go. Well it depends upon your discipline - but I will briefly look at XC (cross country) MTBing this time and Time Trails another day.. Whilst Sportive events exist for XC MTB'ers and are a useful way of "doing an event" it's not like racing. It doesn't really get your adrenaline going and you're not really competing, you're participating. 

So XC mountain bike races.  Events you can do on your usual kit or with very little adaptation. I'm assuming you have bike if you are reading this nonsense.

Cross Country Mountain Bike Racing (XC MTB)

I've done a number of these races. So what does a race look like? Well, it's a mountain bike event, usually using a lap of around 5 miles and over fairly testing but not difficult terrain. A starter race would last around an hour and cover two laps XC MTB is raced in classes and this makes it possible to find a level that you won't feel a complete berk in. A bit of a berk possibly.....but not a total berk.

Gorrick Mountain Bike Club are one of many who host races. They organise races around the Bracknell/North Surrey area and have a guide to entering racing The link goes to the class you should start in. what I call the "so called Fun Class". It's harder than you think, but not so hard you'll never have another go. You don't have to be a brilliant technical rider, but a decent level of fitness would help.

I would prepare by doing something like building up to a one hour of non stop MTB ride on your fav trails. When you you can do 10 odd miles in that time you're ready to roll. You'll probably end up in the middle of the finishers. If you can't do an hour without stopping at a reasonable (but not Olympic) pace, I'd keep the training going. If you can ride 16-18 miles in an hour on your road hybrid in an hour - you'll be fine too!

I know of racing with Gorrick and at Thetford Forest and East of England and XC Racer has a lot of stuff on  racing. And if I can do it anyone can. You could do beginners class, which is one lap, but that mainly for kids and the really unfit and you can do an hour on the bike, can't you? And in beginners' class, you will definitely look a bit of a berk........

Here's a link to a Race Day - Gorrick

Update on Xmas Pudding Vodka and a Xmas pudding link

Made the first batch - and it rocks - give it a go - best straight from the freezer. I just made this christmas pudding. I made just one (half quantities) and its a faff to boil for 8 hours - but it looks great. I used ready prepared citrus peel, much easier!

Recipe of the week - peanut butter cookies

This is easy, super tasty and will gain you friends. This Peanut butter cookie recipe makes about 12 very large ones - they spread on the baking tray - and you might need to separate then a little. Survives a little over cooking. They need to colour slightly and will fall slightly in the middle on cooling. They are chewy and fab

Make some now! Probably best to share unless you want that ever so fashionable "prosperous" look.....they are made from peanut butter........

Christmas presents for cyclists and why Pink Stinks

Christmas - a time for "guiding" your friends and family

Like many cyclists, I am rather picky about the parts and accessories I like. It's not being difficult, honest, it's just that my bike, like yours, is a very personal expression of me. Many cyclists have a very close relationship with their machine(s) and it's the customisation that makes a bike"yours". Of course, these changes are never ending as stuff wears out, or you notice a little carbon item that will be vital to your enjoyment and safety. Well, ok, vital to your bling factor......

So, what's a keen cyclist to do at this time of the year? Well, no one wants to look difficult or ungrateful but having in a previous life been given lovely cycle gifts of dubious origin I started to be very specific with what I might like as a gift. 

I have to say that Aldi and Lidl often have really good bits and pieces for bikes and bikers, but be selective. This offer (now expired) included a bike repair stand for £30. Now, it would only be useful for occasional use but it's the way to go for repairs and far better than wedging your bike against the garage wall. They have also offered some excellent value cycling shoes - so good, my wife has two pairs!

So - presents........ Gift vouchers might be a good way to go, depending upon where it was from. I know people don't like giving value presents - but it's effective. One of my favourite bike-part porn sites is ChainReactionCycles (CRC) and they do vouchers from one pound. They also deliver virtually everything for free. Merlin Cycles do a similar "e-voucher" and are also home to the UK's best value own-brand hard tail MTB's

The other possibility is what I might call consumables. Chain lube, energy bars, more energy powder (match whatever is already in the house, carefully) are all welcome. A bottle of Finish Line Green and Red chain oils would never be a wrong option, nor would any bike cleaning items from the big manufacturers such as Finish Line and Muc Off and Park Tools - name but three of the many cleaning products at Chain Reaction Cycles

Cycles for kids for Christmas

I had bikes as a kid for Christmas. As a kid, I didn't really care, but I guess things have changed since 1968.......Cycle fashions come and go and many bikes for kids are made to look a bit "mountain bike-y" or a bit "BMX-y" and there is nothing wrong with that. It is important to remember though that knobbly tyres offer less grip on tarmac/pavements and a BMX style one speed bike will be a pain to go any distance on.

So what's out there? Well, Halfords do a service and CRC have a long list of kids bikes. But whatever you do, please avoid PINK BIKES FOR GIRLS. Ok, so it's a personal bug bear.........

The Pink Stinks website is one to have a look at for "pink issues".

The pinkification of being a girl - and skiing......

It's not just cycling that has a pink problem, skiing has a similar problem. Apparently, a ski insider tells me, "women's specific" in skiing means "fat calves, wide arse, can't ski for toffee". This has a number of strange effects. Women's kit has to have some flowery/butterfly/kitten motif, probably some crystals (bits of cheap glass glued on somewhere) and a range of colours that we had hoped, died sometime in the 80's, but that designers think that women might just like resurrected. 

At the performance end of skiing, this ends up with hardly any skis being long enough for good women skiers (who then properly, select a weapon from the men's range - or "unisex" range)

But are the marketeers so limited in their thinking that the only way they think they can sell sports stuff to women is to make it pink? It beggars belief!

Recipe of the week - Christmas pudding vodka...

Ok, so it's not a particularly healthy recipe, well, actually rather unhealthy, apart from probably some vitamin C content....but if you are struggling for a pressie for a cyclist, I have yet to meet one who after the tea, cakes and long ride, wouldn't fancy sitting down to a post shower "nip".

This comes from the Hairy (Motor) Bikers recipes, which of course now include odd diet food like lasagne made with leeks instead of pasta. Isn't that just spiced mince in a dish?

Anyway - this looks like it can be made in three days, I'm making mine next week, just in time for the festive season!

Christmas Pudding Vodka        Please note the recipe repeats itself. Odd for the BBC!

Keeping the faith (or how to keep motivated in winter)

Autumn, a time when cycling looks less attractive....

When the clocks go back, there is a temptation to let the bike gather dust and wait it out until spring. With less or no light in the evenings it's more difficult to get out on the bike, but in my experience, some of my most satisfying rides have been after dark. Just think how good that pint will taste if you've earned it and have not just sneaked off to the pub instead of watching TV?.

There are always ways and means to ride. If it's hammering down, or very cold, the turbo trainer is king. It's not just an instrument of torture for professionals but a great way of getting the odd 30 minute session in, which keeps the legs ticking over. I would recommend getting a tough tyre to use on the turbo, it's not the place for those feather-light expensive summer tyres unless you like shredding cash. 

I find the turbo is very effective. However hard you ride on the road, you always coast on the downs and some of the flat bits. In an hour's cycling, you'll not do an hour's  pushing. On the turbo there is no escape. You just have to keep at it. An hour on the turbo, three times a week, is enough to keep better than minimally fit. Indeed, if the time is used effectively, you can do better than that. 

Bike Magic has a useful intro article on workouts for the turbo. Don't be put off by the reference to Lance's trainer! Turbo training ideas. The best accompaniment for the turbo is Absolute 80's Radio on DAB. Not too much chat and plenty of cheesy beats to keep those legs moving. 

If you are really short of time, then doing ten, 40 second max effort sprints with 20 seconds recovery after a 10 minute warm up and a 10 minute warm down at the end will take just 30 mins and improve peak fitness. Another session is to do 20 minutes just on your threshold, after the warm up. This is a good, if rather nasty, session. Threshold is that hardest effort you can maintain for 20 minutes, it should be hard and probably "stings" a little - enjoy!

Mountain biking at night

Are you sure? Well, yes I am. When I lived near Swinley Forest, I was the meeting point for trips to the Forest. When the nights drew in we got our lights out and rode. It was often hard, cold and wet but so long as one person wants to go, others followed. Human nature is a funny thing. One friend would phone around 4, tell me he'd be at mine for 5.30 and I'd better be ready. This worked well. If you need inspiration here is a video of night riding. It's easier than it looks! The investment in lights is expensive, but they double up as excellent road lights too. Bikeradar has a review of the latest MTB lights. My recommendation is to go for a helmet mount first and a bar mount as a backup. Just having a light on the bars can mean a lack of light just when you need it. You need surprisingly little light, if it's directional - as it really is dark in them tha woods.

MTB video clips

I have been "sort of" promising to do a guided MTB ride - there are still weekends free before Xmas - so you never know it might happen. So to provide some inspiration, I trawled the web and found some video's of three of my favourite trails. If anyone would like to meet up at Swinley Forest, Bracknell on a Saturday/Sunday this side of Xmas - let me know.

Swinley Forest - the Corkscrew
One of my favourite sections of trail in Swinley. It's possible to clean this section fairly easily in dry conditions and the main trick is to keep up some speed as stalling may mean "stepping off" the bike. I personally prefer natural singletrack to "over constructed", and this is one of the best, anywhere.

NOVA Trail - Ashton Court, Bristol
The NOVA Trail is a good example of a "blue" graded, man enhanced trail. It's had a lot of investment and and is linked up to new trails in Leigh Woods and those in 50 Acre Wood nearby. The trail flows nicely, it's one way - so none of those embarrassing "after you....not after you.......THUD!" moments and is well served by a car park, visitor centre and cafe. It's a good trail for experienced riders to go for a blast and for newbies to give it a go. Enjoy!

Croft Trail - Swindon   Croft Trail Maps
This is a man enhanced trail in Swindon. It's all volunteer maintained and shows just what you can do in a tiny space. This near 3 mile trail weaves in and out of the trees on a patch of land next to the M4. It's like a dedicated singletrack skills course. I like to ride here before going to a larger venue, it really tunes your riding up. This guy is pretty good, I'm still a minute slower than this, and I was really travelling. Three laps is a good night's ride and sure makes that first cider seem "earned". The "red" route is the way to go, the blue is flat and short!

Recipe of the week - Saltimbocca (leap in the mouth)

I went to Hove the other weekend, the day before doing a Comedy Workshop.......and stumbled upon an unpretentious Italian restaurant. It was excellent, though I did get stick for being tight and not including a tip. Hell, dinner with wine was 80 odd quid! Anyway, I had (veal) saltimbocca and it was excellent. Now I have no objections to eating rose veal (approved RSPCA care stds apply). If you drink milk you are condoning the production of rose veal....but anyway, I wondered how easy it was to cook. 

Well, the answer is, very easy. I actually used chicken breast  (thigh works too), You need to cut the chicken into large thin pieces and then flatten it by putting the meat between layers of cling film and hit it with a rolling pin. My pieces were about 12cm by 6cm and less than 0.5cm thick. Wrap each piece in a slice of prosciutto (Palma Ham) and secure with a cocktail stick, fastening a leaf of sage to each piece. Dust in seasoned flour, and fry briskly in a little butter/oil mix until cooked though, keep warm.

Drain excess fat and deglaze the pan with a big glass of dry white wine (I used Sav. Blanc) and about a quarter of a good chicken stock cube. Reduce until almost syrupy.  Add any juices from the warm saltimbocca and then add a blob of crème fraiche/sour cream, combine and heat through. Serve with some mash and green beans and spoon the sauce over the saltimbocca. I promise you will not be disappointed. The combination of ham, chicken/veal and sage is great. For those who like game, rabbit can be used too. Rabbit saltimbocca recipe I prefer my method of cooking - using a single layer of meat rather than the two used by a "Single Fat Lady". 

It probably won't happen to you, but I made a cake last week, I had left some basil in the fridge and I reckon that the butter icing and the sponge had a hint of basil about it. Not sure what Paul Hollywood would have said about my "flavour combinations".....perhaps it was my imagination

Until next time - try and get out. And if not, at least cook something nice

Cycles paths. over protective parents and Lance

Cycle path etiquette

I was on the Bristol to Bath cycle path the other day. For a change it was during the week and it was quite empty but for a few cycles, dogs and push chairs - but nothing to bother getting a nice ride (34 miles if you were asking) . It occurred to me that one of the slight problems with mixed use paths is etiquette. I have a bell on my bike. But when to use it and how do you judge the likely outcome of using it? I generally ring a double "ting" when within 50 yards or so of a walker and at the same time make a judgement over what will happen next. 

What would be nice is that people accepted the "ting" as a friendly "hi, just coming past" but from the expressions and actions I've seen ,I'm not sure this is the case. The most extreme reaction is to react as if wired to the mains and run randomly across the path as if they keep moving, you can't hit them. This is of course the reverse of reality. People with dogs fall into two camps, those who call their dog/pull in the lead and those who think that Fido is intelligent enough to stay out of the way. I can vouch that Fido is not and thinks that cyclists are new play friends to run around with. I go really slow if I see an untethered or uncalled dog on my route. 

Over protective parents?

But its the reaction of parents that bother me mostly. Not grand parents - who are old enough to think that cyclists are not devils on wheels trying to kill or maim their offspring. Last weekend, I "ting'ed" behind two adults with walking child and their reaction was to quickly block the path. I wondered what was going on, until the child was picked up and the parents slowly gave way. I suppose I might have been a danger to  the child, but I nearly parked my bike up this guy's backside. No one was in any danger, I cycle slowly past children as do most cyclists - we were all kids once.

I do see this a symptom of over protective parents. The news outlets seem to suggest that kids are in constant mortal danger. But such shielding of kids will only make them less likely to assess danger and risk themselves and so be over cautious or to take more extreme risks. 

Now before I say "back in the day" its clear that people of my generation had much more leeway to explore for themselves. And I think that supported self reliance and appropriate risk taking is a good idea. I enjoy speed and risk as much as the next person, after all I own a 1000cc motorcycle and can be seen "making progress" across the Cotswolds.

I do wonder if the over protective: what time are you back, I'll pick you up, take you to school attitude that some parents demonstrate is self defeating and will reduce the number of people who cycle? Some research has been done which suggests that compulsory helmets reduce cycling because "it must be dangerous" if helmets are needed. Now I am pro helmet, not compulsion. I probably had my life saved by my helmet. Hitting a tree stump with your head at 25mph is a good recipe for brain damage - but my Giro deformed like a good 'un and I just had concussion. (Which has worn off, ok, it was over 5 years ago)

Personally, I think getting into scrapes and losing skin is the best way of assessing risk. Pain is good for judgement. Risks need to be taken. Exposure to risk and reality a good thing. A few of those drivers in the rain on the M5 last week might like to think about that too. Air bags and ABS etc is no use if you hit that spray covered truck at 50mph, regardless of how good a driver you think you are, the insulation from risk in modern cars almost encourages poor decision making!

Lance

Oh dear. I feel personally let down by Lance. I wanted to believe that he was the man he said he was. I once wore a "Livestrong" wrist band (now safely "lost") I think we all knew that turn of the century cycle racing was involved with drugs but somehow I liked to think that it was "just dabbling" and that it really hadn't made such a difference.

I suppose I could not have been more wrong. But what bothers me is the denial and the facts - as reported in the press - that Lance was druggist in chief for his team and is reported to have bullied his team mates into the systematic doping that it is alleged went on in his team.

The evidence is clear that the peloton is at worst not drugged up much. Times over identical stages have increased since 2000, often by quite large amounts. But riders are still getting banned. I love cycle racing. The TdeF is one of the big spectacles in modern sports - but cycling is especially prone to cheating as it relies upon fitness and recovery more than skill and so the rewards from drug or substance abuse are greater than for say football. You can be as fit as you like, but if you are no good, it will never be enough. 

The stand taken by British Cycling is to be applauded and I believe that British Cycling is clean. I use the same sports science that they do (not so extreme) in terms of training and recovery products. In effect, smart eating. It must still be frustrating if you think that competitors are not playing by the rules. Blood samples are kept from winners for years now - so if anything turns up, samples can still be tested. This is I hope a good incentive not to cheat. I guess we'll find out over the years to come.

Recipe of the week - Great British food revival

I saw Michel Roux Jr supporting the British strawberry. Michel is a British as I am, being born in Britain and basing his cuisine on good local food. Its just a shame I can't afford to eat in his restaurant!

None the less this strawberry souffle recipe looks fantastic. I would recommend looking at the programme which examines the development of better strawberries for the supermarket. This may avoid having little choice but to buy "Elsanta's" which taste of turnip. Always look carefully at the variety and don't just opt for the cheap big berries - they will taste of very little. This recipe will be much improved using a good strawberry. You just have to wait until next year to try it unless you can get some good frozen ones. I'll be on the lookout for some next week!

Is there anyone there?

A bit of cycling "cod" philosophy....or "Faking it"

Whilst writing a Blog, it can easily appear you are alone with your thoughts and musings. I'm pretty sanguine that I mainly write for myself. Expressing yourself can come in many forms, but writing, at least, has the benefit of allow me to see what it was I was actually thinking at the time as opposed to spouting off. At this point, you might be thinking "what on earth is he warbling on about this time?"

Well, it struck me that in cycling, like life, we are really all alone. I certainly don't mean that we are in some Matrix style "reality", where everything is illusion. No, what I mean is that is it hard for anyone to know what its like to be "you" and for you to be "them". This is why cycle racing or just hammering your mates is both a physical and mental challenge. You are alone in your world of pain as you grind up that 3+ km climb (out of Nailsworth, for those interested in next year's Sodbury Sportive...), and whilst you know that your fellow cyclists are in a similar world, you can't be sure who is going to make it to the top first.

Many a time, I've known I'm not the fittest cyclist in a group (certainly the oldest) but I've kept up or got to the top of a climb or been fastest in the singletrack. This is a skill I call "Faking it". Using the slope to your advantage, looking more tired than you are,  braking in a strange place to put off a follower. Faking it is a skill that cyclists develop over the years. I mean who wants to be last at the cake shop, if "tail end Charlie" is going to buy the coffees?

So, if I was to strike off into philosophy again, cycling is a bit like life. The confident are often covering for their fears and the fearful are being true to themselves. Admitting what you can't do is hard. But the first step to improvement is an honest assessment of your strengths AND importantly, your weaknesses. Becoming a better, fitter, lighter cyclist requires an assessment of where you are right now. I have found it quite liberating to admit (in life terms..) that I am rubbish at parking cars and have a useless memory for places and maps. (This might come as a worry to those who follow me round ski resorts....but I am a good faker!) My next task is to make an honest assessment of what will make me a better cyclist.

Actually, that assessment has not been hard. Pushing a small dog (as I call my excess weight) up a hill may be good for the soul, but pretty bad for my pace and my now ageing knees. So once I get over eating Canadian sized portions, I need to get back on the straight and narrow (and no, that is not my favourite singletrack in Ashton Court) and eat less and do more. Well, we'll see!

Sea to Sea (C2C for the text generation)

Ok, if I am going to improve, I do need a target. The JOGLE fell by the wayside in a combination of  injuries, and failing fitness. I was reminded the other day that I was pretty lucky to cancel as the two weeks ear marked for the ride were amongst the wettest we've had in this "summer". I think after 5 days of continuous rain and wet cycling clothing, I would have arrived home courtesy of the rail system, rather than leg power. 

So, instead of the JOGLE (which is parked, not abandoned, perhaps for a joint "holiday"...) a C2C looks do-able, and indeed fake-able. The C2C for the uninitiated, is a ride from the Far West (of Wales) to "near Holland" (Suffolk) crossing from sea to sea. I am planning to leave from St Davids in Pembrokeshire and aiming for Southwold. 6 days, 60 odd miles a day, getting flatter as you go East.

Before I actually commit, I will be spending a couple of weeks riding as often as rain allows, to see if anything falls off. Not off my bike, but off me, even 6 days is a long time, if you've got a dodgy leg! 

Recipe of the week - pancakes...not with sugar and lemon

Whilst in Canada for my hols, I was offered pancakes for brekkie by my kind hosts and indeed pancakes, bacon and maple syrup ended up on my plate, all at the same time. Looking at the recipe used, it looked a lot like a Scots Pancake, only given that I was in North America, it looked a lot like a Scots Pancake on serious body building drugs!

So this Pancake Recipe is from James Martin. It looks good and includes all you need to know for a real "heart stopper" of a breakfast. Indeed, guests may get offered this for brekkie, next time anyone comes to stay as its easy and the batter can be made the night before. Enjoy (but do go for a long cycle if you indulge!)

Winter maintenance

Ok, so its not actually winter, but the challenges are the same. No salt on the roads yet, but I think its probably as well to be prepared. So if you have the time, I would recommend doing this:

 - clean chain and lube with winter chain oil

 - fit mudguards if you can, a face full of muddy slurry is never fun or healthy

 - if you have a winter bike, service it now and do the above if required

 - get a garden sprayer like this fill with cold water - use to remove salt and mud after every ride

If you were wondering, cold water is recommended by Motorcycle Magazines to clean off salt as hot water may increase the reaction between salt and metal. A quick sluice takes no time. Useful for cleaning the bike properly too. And chasing cats off your lawn

Olympic cycling legacy

What is the effect of the Olympics - if any?

A recent Guardian Blog suggested that in the short term, there may have been a change in attitude to cycling and cyclists. Guardian bike-blog.  What I have noticed is that cycling has started to look a little more trendy, accepted and mainstream. The new ITV 4 Cycling Show shows promise and usefully mixes personalities from the world of cycling, celebs and reports, all of which make cycling look more like an activity not confined to oddballs and fitness freaks.

It's harder to know what the longer term effect will be and if it will be sustained. Living in the West, there is less of a problem of conflict on the roads, many of the Councils here have the space to provide good cycling facilities and Bristol is "Britain's First Cycling City". (I think Cambridge might disagree...)

Bristol is a good place to cycle.It is well served by cycle paths off the roads and has a great link with Bath on the old railway, Much of the ring road is served by cycle paths and it's fairly easy to navigate around "outer" Bristol. In Bristol itself, there are some handicaps to cycling. Firstly, Bristol is built on a number of hills, ones you might not want to cycle up too often. The roads show evidence of the dead hand of 60's "planning" imposed upon a tangle of inner city streets and the centre sees a lot of traffic. That said, for a city, it's a good place to cycle, and you will not be alone. Bristol people have taken to cycling in a big way, facilitated by the Universities, the army and one or two big Firms who encourage cycling. Even Cribbs Causeway, the out of town shopping mall, is accessible by bike, though it is aimed at the car driver. The areas near to Bristol are also well served with cycle routes and access from say South Gloucestershire (Yate) is good and new building works/estates  come with cycle provision.

I find it frustrating that most of the popular commentary on cycling is London-centric. This is where the press is based and where the broadcast media will find its "evidence" of cycling conflict or success etc. However, the specialist cycle press is not all London based and that is a bonus. The main publishers are in Bath (Future Publishing) Croydon (IPC) and one or two indies like Singletrack Magazine.(Up North)

I did think that a critical mass of cyclists might be the key to acceptance, but London has a load of cyclists and yet appears to have less "cooperation" between road users. Bristol has an acceptance of each other on the road and this translates mainly into good road relations, which has to a small extent has made the roads a shared space, just like people treat the roads in Holland.

So will the Olympics been a factor? I certainly hope so. It's about time too. Cycling has long been seen as the poor relation to motorised transport. Yet cycling should be equal at least. It provides freedom, a freedom long gone for drivers. Its good for you, you can have guilt free cake stops and earn a beer and it doesn't (literally) cost the Earth.

We won't know the effect of the  Olympics right away. Surveys and traffic flow analysis will be required, but the Olympics has the capacity to start to get Britain towards a Dutch model of cycling, where cycling is the smart choice.

But, we all have a role to play. A key role is to encourage people to give it a go and to that end, here are a few suggestions that might be helpful in getting a friend to start/restart cycling. Think if it as volunteering with benefits, the benefits of getting more people to cycle and to have the pleasure of spending someone else's money!

Help a friend to become a rider

Choice of bike

It's hard to choose a first bike by yourself. Even a trip to Halfords can end in confusion so why not volunteer to go along with a non cycling friend and "translate" for them. For a first time/returning cyclist, there is a range of "opinions" on what to ride and how much to spend. This can be "advice" such as, "a £50 secondhand bike is all you need, I know a bloke down the pub....." or  "£50 only buys an average tyre, now my mate owns a cycle shop, he'll sort you out......"

So where to start?

I personally believe that most first time cyclists will ride on cycle paths (to start with) and explore further afield as they gain confidence, so a good choice would be a 26" wheeled hybrid/mountain bike style machine with road tyres, NO suspension and NO disc brakes. Robust, comfortable and easy to maintain. New, such a bike will cost from £100 up, and can be light and fast if you want a little bling....Here are some ideas, right down to 150 quid Communting and hybrid bike ideas

Proto mountain bikers may need more help, but ask where they are likely to ride and that will help guide you. A Down Hill (DH) Bike is not an option! Most cheap full suspension Mountain Bikes (MTBs) are only useful for chaining outside the pub, but a mid priced hard tail (no suspension on the rear) is a good place to start. On-line resources are there to help. Bike Radar has a guide to sub £500 bikes. I'll think about a mountain bike article another time

If you really know what you are doing, you may well be able to help a friend buy off eBay and get a hybrid or my fave, a vintage MTB (rigid) with slick tyres. This can be a bargain way of getting a bike, but you do need to know what you are doing!

Clothing

This is the "lycra issue". So a few things for the beginner to think about.  A short with a liner is a good place to start, don't wear pants underneath, and gender specific fit is important. Some cycling mitts and a helmet that fits are vital too. A cycling shirt might be nice too. I wear bright colours on road, occasionally HiViz, good deals are available online.

Kit to buy

A pump, tyre levers, puncture repair kit, basic multi-tool, a bottle cage and bottle and chain lube. This is the bare minimum to get at the same time as the bike. A basic repair book might be useful! Many bike shops will "do a deal" on these items. If they don't, say thanks, but no thanks and get a friend to help you order off the internet. You will make savings and get a better choice. If they are going to leave the bike anywhere public, get a good U lock, as cable locks are useless.

Women specific issues

A women specific saddle is a must. A cheap upgrade that will improve comfort. A "step thru" "women's frame" is not needed, just get a bike that fits. Narrower grips may help those with smaller hands.

Help the new rider use their kit

This is the really important bit. Go out with your new rider. This WILL require patience and time. You might think that 20 miles is a short ride. Your new rider will thank you for starting with a half hour gentle starter ride that may only cover 5 miles, and include stops. Make that ride fun, with a cake stop and try and go somewhere away from traffic, on a good surface and with nothing even like a "slope". Get your new rider out as often a possible. Twice in week one and moving SLOWLY on from there. If they want to ride to work, perhaps go with them, or get them to buddy up with someone to help maintain that enthusiasm.

If it's going well, get them (and you!) entered into an event, a SKY Ride or similar and then think about a Sportive, but one within their capability.

Recipe of the week

After much opprobrium, the recipe resurfaces. Butternut squash and sage risotto is a real winner if you need a quick supper. I wouldn't bother frying sage leaves for decoration and the amount of cheese to add is up to you, but more is good!

Butternut squash lasts for ages in the store cupboard so this is one you can do without too much planning. I tend to use chicken stock (from a posh cube) I use less butter, and I like my risotto softer than "al dente" which in some cases means "chalky" but that is up to you. I would take time to chop up the onion nicely as this makes the finished dish better tasting IMO

Enjoy with a chilled Sauvignon Blanc.