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How Much More Efficient is Cycling than Walking?

September 30th, 2007

How Much More Efficient is Cycling than Walking?

Calories burned in 10 minutes of activity

Cycling, 9.5mph

123-lb. Woman 56 calories
170-lb. Man 74 calories

Walking, 3.5mph

123-lb. Woman 45 calories
170-lb. Man 59 calories

(1) Cyclists cover 2.7 times as much distance in the same period of time as walkers. (9.5 mph / 3.5 mph)6

(2) 45 walking calories x 2.7 = 121.5 walking calories to cover same distance.6

(3) 121.5 calories vs. 56 calories: (121.5-56)/56 = 117%

So cycling is 117% more efficient than walking. That’s because cyclists travel nearly three times faster than walkers, but use only about 25% more calories to do so.

World Cycling Championships

September 29th, 2007

The Road World Championships are cycling’s annual competition to find the world’s best individual riders.

This year they are being held in Stuttgart, Germany, from 26-30 September.

WHAT IS IT ALL ABOUT?

Italy’s Paolo Bettini will be hoping to defend his title
Italian Paolo Bettini is the reigning champion in the men’s road race

The winner of each of the six events is the World Champion and gets to wear the World Champion’s rainbow jersey for the following season.

While some riders dream of wearing the yellow or pink jersey of races like the Tour de France or the Giro D’Italia, every rider dreams of wearing the rainbow.

The Championships are comprised of two events: the time trial and the road race in both the men’s and women’s categories.

But for the men there is an under-23 version of both events as well as the elite, whereas the women contest just the time trail and the road race at elite level.

The road races at the Worlds are like no other in the cycling calendar - professional allegiances are thrown aside in favour of national pride.

But in a long war of attrition where the 166-mile course and tactics can dictate the result as much as form, riders will have to get help from colleagues as well as fellow countrymen.

HOW MANY RIDERS CAN ENTER?

As with many things related to the International Cycling Union (UCI), the qualification criteria are less than straightforward. The simplest explanation is that a strong presence in the Pro-Tour gives nations a big advantage in the numbers game.

The traditional powerhouses such as France, Italy and Belgium all get an allocation of nine riders in the road race, whereas countries like Britain can only field three, putting them among the smaller nations who will look to profit from the work of the big squads.

ONES TO WATCH

Bradley Wiggins
Wiggins will be a looking for a strong performance in the elite time trial

Men’s Elite Time Trial: Britain’s Bradley Wiggins will want to build on his strong time-trial performances in the Tour de France, and with David Millar also declaring himself up for the challenge of reclaiming a jersey of which he has previously been stripped (in 2003), many will see this as the best chance for British glory at the championships.

Standing in their way will be defending champion Fabian Cancellara (Switzerland), who also won the London time trial in the Tour de France.

Men’s Elite Road Race: There is one nation which can dictate the race: Italy. After years of in-fighting and professional rivalry, manager Franco Ballerini has managed to get his Azzurri to race for national pride and - officially - in defence of reigning champion Paolo Bettini, who is well-suited to the hilly course.

But persuading the rest of the team (Fillipo Pozzato, Danilo Di Luca, Alessandro Ballan and Davide Rebellin) to sacrifice their chances of victory is going to be a tall order.

The British hopes will probably rest on David Millar, who is riding like a man reborn this season. Although not a known climber, Millar has the power and class to be up with the race if he maintains his self-belief over the hills.

He will be supported by the experienced Roger Hammond who will also be guiding the rookie Mark Cavendish through his first elite Worlds and, if it comes down to a bunch sprint finish, hopefully leading out the young Manxman for what would be a stunning victory.

Women’s Time Trial: There is excitement about the chances of Britain’s Wendy Houvenaghel, but she will find herself up against a start list which includes such greats as Jeannie Longo-Ciprelli (France) and Judith Arndt (Germany), as well as defending champion Kristin Armstrong (USA).

Women’s Elite Road Race: The race will be as notable for the absence of Nicole Cooke as for those present. The British Champion is out with a knee injury which put paid to her World Cup campaign.

However, this could add spice to a race that in previous years has seen the opposition focused on isolating Cooke. The favourites such as Marianne Vos (Netherlands), Karen Thurig (Switzerland) and Judith Arndt (Germany) will have to race each other rather than working together to fend off Cooke’s challenge.

Men’s Under-23 Time Trial: Hot favourite will be the Russian Mikhail Ignatiev who has had an excellent season with the Tinkoff Credit Systems team and could potentially claim his second rainbow jersey in the event.

Ian Stannard, the only British entrant, is one of the crop of riders produced by the British Cycling academy system and has been tipped to join the long line of time trial specialists for which the British have a strong reputation.

Under-23 Men’s Road Race: British hopes lie with Ben Swift, who comes into the race off the back of a successful Tour of Britain which saw him claim the King of the Mountains jersey. The Stuttgart course is a hilly one, which may suit him well.

The Under-23s race gives a good indication of the emerging powers in world cycling, and several of them are from the former Soviet Bloc. The Russian team features riders who’ve been mixing it in senior events this year, such as Ivan Rovny, Mikhail Ignatiev and Nikolai Trusov.

But unless you are a hardcore cycling fan, you’d be hard pushed to find too many recognisable names. However, you can be sure that you will know some of them within a few years. Edvald Boasson Hagen (Norway), for example, is being tipped to win and to continue building his reputation in the peleton.

Your thoughts on the World Championships in Germany

Puncture repair

September 28th, 2007

Punctures don’t happen that often, but they are the most common form of breakdown so it’s worth learning how to mend them.

To mend a puncture:

1 Release brake calipers and remove the wheel.

2 Use tyre levers, available from bike shops, toremove the tyre.

3 Carefully run your fingers around the inside of the tyre to check for sharp objects, such as nails, splinters of glass or thorns. Remove the cause of the puncture and check that there are no more spikes in the tyre.

4 Find the hole in the tube, either by pumping it up and holding it underwater to look for bubbles, or by feeling for escaping air.

5 Mark the hole with pen or chalk. Use sandpaper or the scratcher from the puncture
repair kit to scuff the area around the hole to help secure the glue to the tube.

6 Spread glue thinly and evenly over and around the hole and wait for the glue to dry until it feels tacky to touch. Place a patch over the marked hole and apply pressure. (A faster alternative is to use the new glueless patches.)

7 Lightly pump up the tube. Place one edge of the tyre around the wheel rim and push the tube’s valve into the rim’s hole. Starting from the valve, push the rest of the tube into the tyre. Ensure the valve stem is perpendicular to the rim and that the tube isn’t twisted. Once the tube is inside the tyre, begin to place the second edge of the tyre onto the rim. About 75% of the tyre will go on easily, the rest will need strong fingers or tyre levers to coax it onto the rim. Take care not to pinch and damage the tube. When complete, pump a little more air into the tube and check that the tube isn’t caught between the rim and the tyre.

8 Slide the wheel back into place on the bike and tighten the bolts gradually, ensuring that the wheel remains aligned straight to the frame. Reconnect the brakes.

9 If you are happy with it, fully pump up the tyre. Take the bike on a short ride, and test that the brakes are still set up correctly

Further information

Some bike shops, cycle groups and local authorities run courses on bicycle maintenance. Alternatively, you can teach yourself using a good book.

Recommended are:

The Bike Book by Fred Milson (Haynes) ISBN 1-85960-
323-8 Includes step-by-step guidance on all aspects
of bike care.
Richards 21st Century Bike Book by Richard
Ballantine (Pan) ISBN 0-33037717-5 A definitive
guide to all aspects of cycling.

CRAP: The New Cycling Authority

September 24th, 2007

After the omnipresent specter of doping, cycling’s biggest problem is an obvious shortage of Oligarchical Oversight Organizations Whose Names Readily Form Acronyms. While existing OOOWNRFAs such as the UCI, ASO and WADA, control a few important aspects of professional cycling, the sport still lacks a unified body with ultimate authority over who can race and who cannot. Thus, I am unilaterally declaring myself the Peloton Access Restriction Committee, referred to with more brevity by its French acronym, the CRAP.

The findings of the innaugural congress of the CRAP are as follows:

Andreas Klöden may not race in an Astana kit without the rest of his team. It is the decision of this committee that he instead must choose whether the correct Anglicization of his name is with an o (no umlaut) or an oe, and use the resulting moniker as his team name.

Michael Rasmussen may continue to race, but only on pancake flat courses guaranteed to end in a group sprint, or multi-sport events involving some form of competitive eating. At international events and all non-EU border crossings (Mexico, for example) Rasmussen’s shoes must also be smuggled through customs in boxes of artificial hemoglobin.

Danilo DiLuca is henceforth required to race continuously until Alessandro Petacchi suffers a mid-race asthma attack that actually requires the use of a rescue inhaler, or until the Italian Justice System begins to make sense.

Team Relax-Gam may only race the 2007 Vuelta if all their Operation Puerto suspects participate in the event, and agree to donate a pint of blood before every mountain and time trial stage.

Floyd Landis may not compete in the Leadville 100 unless he uses his Praying Landis time trial position. Landis may only leave the aerobars if Lance Armstrong uses the Kids on Bikes keynote address he’s attending instead of Leadville to confess to doping.

The top two finishers in this year’ss Tour de France are hereby suspended from racing until they admit that it is not only possible, but indeed likely, that someone ahead of them at the Tour was cheating. Similarly, until Dario Cioni admits that at least two days of the 07 Tour totally sucked, he shall be considered mentally unfit to start.

Patrick Sinkewitz, Mattias Kessler, Jan Ullrich, Tyler Hamilton, Alexandre Vinokourov, Cristian Moreni, Raimondas Rumsas, Dario Frigo, Roberto Heras and Danilo Hondo may all return to ProTour racing at any time, but only as stokers on tandems piloted by Frank Vandenbroucke.

Russian cyclist Menchov wins second Tour of Spain title

September 23rd, 2007

MADRID (AFP) - Russia’s Denis Menchov put the smiles back on the faces of his Rabobank team when he claimed the Tour of Spain crown here Sunday following the 21st and final stage.

It is the second Vuelta crown for 29-year-old who lives in the northern Spanish town of Pamplona, after he took the 2005 title when Spaniard Roberto Heras was disqualified for doping.

“It’s the most important victory of my life,” said the Russian cyclist. “It’s nothing like the win in 2005.”

Spaniards Carlos Sastre and Samuel Sanchez completed the podium.

Italian Daniele Bennati of the Lampre team won a sprint finish ahead of Italian sprint king Alessandro Petacchi to claim the victory in the final stage.

With last year’s top three finishers out of the race, former runner-up Sastre was a big favourite along with Tour de France runner-up Cadel Evans of Australia.

Kazakhstan’s Alexandre Vinokourov and Andriy Kashechkin are serving bans for for doping and Spaniard Alejandro Valverde decided not to race the Vuelta to save himself for the world road race championships in Stuttgart this week.

But Menchov, who was forced to abandon last year’s race due to stomach cramps, killed all the suspense in what proved to be an insipid race in a matter of three stages.

He moved into second place after the eighth stage, a 52km time-trial in which he finished fourth.

The Russian then opened up a two-minute lead over the favourites at the end of the 167km ninth stage, the first mountain stage of the race between Huesca and the ski station of Cerler, when he finished second.

The next day Menchov won the 10th stage, his only stage win of this year’s race and another mountain run of 214 km between Benasque and Ordino-Arcalis in Andorra.

“I have the Vuelta half won, a little bit more than half if we consider that we have done the most difficult part,” Menchov said after the 10th stage win.

Menchov then rode a perfect race for the remainder of the tour and fought off without difficulty the attacks of Sastre.

“I was more consistent and the strongest in the Pyrenees,” he said on Saturday, the day before his victory.

Menchov said his main focus for the 2008 season would be the Tour de France.

In the Tour de France of 2006 the Russian took sixth place overall but retired on the 17th stage of this year’s event shortly after the expulsion of his team-mate, Dane Michael Rasmussen.

Rasmussen was evicted from the race, then sacked by Rabobank, after it emerged that he had lied over his whereabouts in June when drugs testers were trying to locate him for random tests.

It is CSC rider Sastre’s second runner-up place, following his second place finish in 2005 - also behind Menchov.

Sanchez meanwhile became the first Euskaltel rider to step on to the Vuelta podium, thanks mainly to his victory in the penultimate stage time trial which pushed Evans down into fourth place.

Economic impact of mountain biking

September 21st, 2007

We’ve profiled several towns and regions around the world from Israel to Scotland to the US who hope to revive local economies through bike tourism. But does this ever work and how do you measure the impact?

CNBC has a great story this week about a small town in Montana that hosts an annual 24-hour mountain bike race and it seems to be helping the local economy. The race is in its 7th year and although it’ss still a pretty small race (just 130 riders) it does appear to be keeping at least one local business alive.

Bike tourism is working Rapelje, MT because both the community and the mountain bikers have bought into the idea (which, I might add, seems to be rare). Ranchers help cut the race course through their fields and race organizers donate all the race proceeds to help support the local town cafe. Just one race a year can have a big impact on a small town like Rapelje and it’ss great to see mountain bikers coming out to support others.

Nutritional Supplements

September 20th, 2007

Most dieticians will tell you that you should try to get all of your nutrients from “real food” sources rather than relying on supplements. While I would advise athletes to work on their regular diet first before thinking too much about supplements, it is virtually impossible for most of us not to have some gaps in their nutrition without taking supplements. On top of that, simply getting “enough” of a given nutrient is not the same thing as getting the ideal amount for you. Some nutritional challenges that athletes face:

- Because endurance athletes are training and competing for extended periods of time, it is necessary to eat and drink while exercising. The most commonly used supplements for endurance athletes: bars, gels and energy drinks. Since taking a tuna sandwich on a ride with us just isn’t practical (and even if it was, we probably wouldn’t tolerate it too well), a bar that is easy to bring along, easy to eat, digests easily and has everything we need at the time to top off the stores can be ideal. Gels come in handy when we are exercising at higher intensities and can’t tolerate solid food. Energy drinks keep us hydrated, help limit salt and electrolyte losses through sweat and help us to get enough Calories.

- We breath a lot of air. Just the simple act of breathing means that we take a lot of pollution, pollen and free-radicals into our bodies. These things can make it difficult to breath, make us sick, cause cellular damage and even cancer. Even the oxygen that we rely on so much is in itself toxic to our cells. Have you ever noticed that some endurance athletes that have been doing this for a long time look a lot older than they really are? Chances are it’s the cellular damage caused by all the oxygen, free radicals and sunlight. One of the biggest things you will see in vitamin supplements marketed for endurance athletes is high doses of antioxidants. These antioxidants will help to reduce cellular damage, keep you healthy and young-looking.

- Vegetarian and especially vegan athletes face the special challenge of making sure they get enough protein, and in particular, enough iron from their food. Endurance athletes rely heavily on the oxygen carrying capacity of the blood, which will be severely diminished if iron stores are low. Though plant based sources of protein and iron are plentiful, absorption rates are often lower than in meat based sources. Protein supplements can come in handy after workouts as recovery drinks, and iron supplements are necessary for many athletes, even many non-vegetarians. Like many supplements though, be careful not to overdo it, as too much iron can be toxic.

In short, athletes are not normal people. We routinely push our bodies far and above what can be considered “normal” and perhaps even healthy. But we do it because there is something special about taking ourselves to the absolute limit. To do that, we need a little help. For all the work we put into training and the sacrifices me make to compete, we want to do everything in our power to make sure that we can reach our maximum potential. There are lots of supplements out there that may be able to help us in lots of ways, but we need to be educated about them. I like to break it down to 3 simple questions…

1. Is it safe? The FDA does not regulate supplements, so it is important that we do out homework here. The last thing we want to do is actually hurt our performance, or worse yet, cause long term health problems because of a supplement. It is important that to read unbiased literature (not simply the manufacturer’s studies), ask other athletes that have used the supplement about their experience, and try things in training before you try it in competition. Dosage is extremely important as well. Too little and there may be no effect and too much can be dangerous. Find out any potential side effects as well, and if you are considering taking something, make sure that the side effects don’t outweigh the benefits. And make sure that you get your supplements from a reliable manufacturer, where you should have a minimal chance that you are taking something you don’t think that you are taking.

2. Is it effective? There’s no use using something that doesn’t work, especially considering the high cost of so many nutritional supplements. Find out what the benefits really are. Will it help your recovery? Prevent cramping? Increase energy? Decrease perceived exertion? Increase threshold power? Increase sprint power? Help to build muscle mass? Help you lose weight? Make sure that whatever the supplement does, it is something that is important to you and will help you, not hurt you in reaching your goals. Again, dosage is very important. Find out how much you should take, when you should take it, what you should take it with and how often you should take it. Pay attention to the details.

3. Is it legal? Plain and simple, if it isn’t legal, don’t take it. You could make a pretty convincing argument that EPO can be safe if administered correctly and in the right doses. You could also argue that training too much is dangerous too your health, or to use the Dr. Ferrari argument, “Too much orange juice can kill you too”. But guess what? EPO is illegal and it’s cheating. If they made orange juice illegal, you wouldn’t drink orange juice. My advice is to not waste your time arguing ethics. Just understand the rules and don’t break them. My experience has been that the vast majority of athletes are well intentioned and do not want to cheat, but they dont always know what the rules are. It is your job as a competitor to familiarize yourself with the rules of the governing body that you compete under. Remember, USA Cycling is different from USA Triathlon is different from the UCI is different from the World Triathlon Corporation. If you don’t know, ask your coach. That’s what we’re here for (amongst other things ).

Throughout the next couple weeks, I will go over some specific supplements that may be of interest to you as endurance athletes. If you have comments or questions or would like more information about a specific supplement, please post a comment this blog or email me directly at info@bicyclingsite.com.

Vos pips Cooke to World Cup crown

September 17th, 2007

Wales star Nicole Cooke just missed out on a third World Cup title following the last race of the season on Sunday.

The Raleigh rider was pipped by Marianne Vos, who won the final sprint of the Rund um die Nürnberger Altstadt.

Cooke, 24, led her 20-year-old Dutch rival by 80 points prior to the race in Germany and would have taken the title had she finished second or third.

But the two-time World Cup winner from Wick, struggling with a knee injury, faded to 34th place in the sprint.

Cooke’s lead would normally have proved sufficient but there were double points on offer in Nürnberg.

Vos, who rides for Team DSB Bank, eventually finished 70 points in front of Cooke.

Home riders finished second and third in Germany, with T-Mobile’s Ina Teutenberg taking the runners-up spot and Equipe Nürnberger Versicherung’s Regina Schleicher in third.

On the day I just couldn’t do anything more because of my knee injury

Nicole Cooke

Cooke was told last week that she needed knee surgery and was unable to train in the build-up to the final race, but she decided to postpone the operation.

“I didn’t want to gift this to Vos without a fight,” she said. “It was a terrific ride by her, the pressure was on and she came up with the goods.

“On the day I just couldn’t do anything more because of my knee injury. Marianne won and I must be very proud of my second place.

“I have had a terrific season with a number of wins. My highlight was winning La Grande Boucle for the second time, but I am disappointed with the final result as I wanted to be the first person to win the World Cup for the third time.

“Next year I will be back and I am determined to win it.”

There was some consolation for Cooke, who was World Cup champion in both 2003 and in 2006.

Her Raleigh squad retained the team title, beating Team DSB bank by 13 points.

Cooke will fly to Britain, where she will have her knee operation, on Monday.

Give your reaction to the news

Which bicycle manufacturer is the most innovative?

September 13th, 2007

Some say that Specialized is the most innovative. Others argue that Giant is the most innovative. At dinner parties, my friends say quietly that Cannondale trumps them all. YOU might have an opinion of your own…

Year after year, which company releases the most innovative mountain bike products?

A couple of years ago, Specialized came out with the BRAIN. It was hailed as a wonder of technology. With new carbon-designed bikes, Specialized now has a full arsenal of BRAIN power.

Giant has the new suspension system on the Trance that rides like a champ! Furthermore, their road bicycles have sent many a rider to wins. And what about Adam Craig on the mountain bike.

I just bought a Cannondale Skalpel. This bike is a like a freakin’ computer. Furthermore, think of the Lefty. This Cannondale specific fork is highly complex and extremely reliable.

But all this said, what is your opinion? Maybe you’re a fan of Trek. What about Santa Cruz? What brand has innovation as a key standard?

Cycling through Cambodia, a rollercoaster of a ride!

September 13th, 2007

The Mekong Delta surprised me as it was much more populated than I had anticipated. There were towns practically the whole way from the time we left HCMC. There did not seem to be any gaps and from the road the vast amount of Paddy Fields was not visible (it is one of the largest rice growing areas in the world).

This was probably the least enjoyable part of the trip, mainly because it was part of an organised bus tour with at least 30 other people. This meant we were taken to very touristy places to see all sorts of local produce being made and more importantly sold. We also visited a number of floating markets, but unlike the Bangkok type markets where you can interact. These were wholesale markets with relatively large boats buying and selling produce, so there was not really much to look at. It was also a 3 day tour to get from HCMC to Phnom Penh but a 2 day tour is better as we were left abandoned on day 2 for over 4 hours while we waited for the 2 day tour bus to pick us up!

On day 3 we transferred to a boat for the trip from Vietnam to Cambodia. The change from Vietnam to Cambodia was very noticeable even from the river (which in places was kilometres wide). Right up to the border on the Vietnamese side the houses were packed tightly together, all seemed to have electricity and although basic were not that different in quality to the rest of the country. Once across in Cambodia, the density decreased, the electricity vanished, the quality diminished and everything looked much poorer. However the kids were much more vocal and I heard the first Hellos which were to become a trademark especially when we were cycling through the Cambodian countryside. The final part of our day long journey was on an overcrowded bus, not that unusual except that the company organising spent most of the journey trying to sell other trips in their luxury buses and promoting their high standard guest houses. Based on the standard of their one bus I wanted nothing more to do with that company and found my own guest house!

The next day was the first day of the cycle trip and I got a bonus when I checked in and discovered that I was an odd guy (very odd you may say) but it meant I had a single room for the whole trip and for no extra cost. The one fear I had about this part of the trip was that the others on the trip would be serious cycling heads, so I was very relieved when I turned up at the designated time to pick up my hired bike to find everyone else on the tour doing the same. There were no cycling heads with their own bikes, apparently a very unusual occurrence on the trip. The other good thing was that it like the rest of the passengers would be easy enough to get mainly aged in their 30’s and early 40’s. We had our first group meal in a restaurant called Titanic and thankfully we were more successful in completing our journey than that ship was!

Our first day on the road started with an 8am start through the Sunday morning streets of Phnom Penh, which was very interesting, weaving between the other cars and bikes (even though poorer than Vietnam there were a lot more cars and mostly expensive 4 wheel drives because as we found out very soon, sealed road did not continue far outside the city). We were travelling on the unsealed roads within about 40 minutes of heading out of the city towards the first stop which were the killing fields of Choeung Ek

Between 1975-1979, Cambodia was ruled by Pol Pot and the Khmer Rouge. These decided that Cambodia was to become a Maoist, peasant dominated, agrarian society. During these years hundreds of thousands of people were re-located from the cities and a large proportion of the educated people and many other were killed. In fact almost 2 million people out of a population of around 10 million were killed as a result of the Khmer Rouge policies. The Khmer Rouge were overthrown by the Vietnamese in 1979. The Khmer Rouge fled towards the Thai border and in the resulting chaos crops were destroyed and many more hundreds of thousands died. A guerrilla war continued until 1991, during this period the US gave indirect support to the Khmer Rouge despite the fact they had previously killed over 2 million of their own people!

The killing fields were one of the locations the Khmer Rouge, took their victims. The site contains 129 mass graves (43 of which have never been disinterred!). Approximately 17,000 were killed on this site and in a memorial building (which I decided against going into) are about 8,000 skulls on about 18 levels of glass shelves. You can see them from the outside and that was chilling enough for me. Apparently some of the skulls bare witness to the fact that the unfortunate people were bludgeoned to death to save bullets. As if all this is not shocking enough, in 2005 the Cambodian Government privatised the site selling the management rights to a Japanese company who now collect all the entrance fees. The cynic in me thinks the money received is now sitting in a Swiss bank account of some Government Minister. We had a local Cambodian guide who gave us a very frank account about the time and listed many of the senior Khmer Rouge officers who were now part of the current Government. Only one person was ever charged with crimes during this period and he died during the trial! Even now writing this weeks later gets me extremely annoyed and it is very hard to come to terms with it emotionally.

In contract to the morning the afternoon was absolutely amazing, we were cycling through paddy fields, through small villages. Everywhere we went children would come running out to the road to scream hello at us and their faces lit up when we answered back. On a number of occasions so many locals, kids and adults were out on the road we had to stop. We took photos and for some of them they had never seen their own image on a digital camera before. It was absolutely magical to see how happy the locals were particularly when they had so little. We spent so long in the villages we arrived in near darkness in the town we were staying in that night. The total cycled for the day was 83 KM. We had our only casualty on the trip that day, one girl suffered from severe dehydrating and spent some hours on a drip. Luckily we had a support vehicle where you could get water at any time or rest up and put your bike on the roof!

The next day we cycled 85km, riding mainly on dirt roads (although dirt road they were still main roads!) received thousand of hellos, high fived the lucky ones and talked to some locals who wanted to practice their English, which was funny as we were on good mountain bikes with 27 gears and they were trying to keep up on basic bikes! I also got my first puncture, and had the distinction of being the only one who got a puncture and repeated the following day! We stayed that night in Kampot and had the opportunity of having a massage from a blind person. It sounded good until I read that they were muscle churning type massage, one brave person went, they rest of finding a different place to get our weary muscles massaged. We thought our oil massage to be a bit too much on hard side, but apparently it was nothing compared to the brave person who took the blind massage who felt she had just had 10 rounds with Mike Tyson, it was definitely more Thai massage than Swedish!

Day 3 was the longest day; we were scheduled to cycle 104 Kms including some descent hills. Add to this, temperatures approaching 40 degrees, some wind, and torrential downpour just to make it a little more interesting. The support vehicle was put to much use on this day, just before lunch, there were 7 out of the 10 passengers on the bus, including me! The afternoon had most of the hills and while the reason I rested on the bus was that I just got too hot, I hadn’t really being looking for torrential rain and wind as until the rain stopped it started to feel a bit cool until the sun dried us off, but there had been so much rain our shoes took a bit longer! Some of the trucks passing us even had difficulty getting up the hills too which made me feel better, it was also strange to see that a couple of these trucks had been imported from the UK and still had UK registration plates, (Cambodia didn’t relay seem a place that but much emphasis on bureaucracy unless someone couple make a few dollars!) When I g0t to the top of a particular hill I was delighted to see the rest of the group waiting, but had decided I could do no more, but was going to go down the next hill and then call it a day, how happy was I to find out there were no more hills and it was nearly all downhill from there. A number of the group who had gone up the hills in the bus also took the opportunity to ride down the hills now that the sun was back out!

Some of the locals had never seen themselves before.

We arrived in the late afternoon in Sihanoukville our home for the next couple of days. We had a very nice hotel complete with swimming pool. Sihanoukville is the only Cambodian resort in the Gulf of Thailand, complete with nice sandy beaches. Needless to say that we made the most of it, especially as we had a cycle free day! It was just as well it was a cycle free day as some of the group would have been just coming home ait the time we normally were preparing to set off!

After our day off we used a public bus to get back to Phnom Penh to catch a plane to Siem Reap. Our support vehicle had set off early to drive all the way, but did not have room for all of us and our bike for the 10-12 hour journey that it would have been. We also got to experience a local bus which is an experience in itself, ear plugs (to shield you from all the blaring of horns) and blindfolds (so you don’t see how the bus is being driven) should have been provided. The initial plan was to catch a plane mid-day for the 40 minute flight to Siem Reap and spend the afternoon cycling around some of the Wats of angor Wat. However we could not get a flight until late afternoon so we had a 4-5 hours to spend in Phnom Penh. We nearly missed our plane; in fact they held it for us since we were about 30% of the passengers on the flight. The reason? Well it was another example of absurdity and abuse of power in 3rd world countries. The Prime Minister had arrived back from someplace by plane which meant that to facilitate his journey back into the city they closed the roads from the airport to the city (about 15kms) so that his journey and that of his 30 car entourage would not be delayed. It didn’t matter that it took literally hundreds of police and army to cordon off every side road! I would hate to think of cost of such an exercise, but these are the types of things countries with little money seem to spend it on!

Siem Reap is home to the lost city of Angkor and its temples. The temples were mostly built during the 9th -13th centuries. They got overgrown by jungles, it some places trees now grow through walls and out from walls. They were re-discovered in the 1860’s after an account by Henri Mouhot of his voyages through the years. Since 1908 (interrupted by the wars) conservation work has been ongoing. It is impossible to describe the scale of the whole place. The Wats are spread over a quite a large distance, we cycled over 35 kms one day to get to one temple. There are many temples but the daddy of them all being Angkor Wat. I will let the photographs describe them better than I can. In total we spent two days cycling around the temples. We had picked up a local guide who turned out to be worse than useless, in fact if we wanted to find out anything we would join the back of another tour group! Our tour leader had many arguments with the local guide trying to improve his performance, culminating with the local guide screaming abuse at our guide (only because he told his boss how useless he was!), the local guide then stormed off and found his own way back from the last Wat we visited!

The final nights on these tours are usually a release, particularly after one as physically gruelling and emotionally jarring as this one, but this was not to be the case. Before our final meal the group decided to go a Cello recital given by the medial director (Dr Beat Richner) of the local children’s hospital (He is an internationally known Cello player). The recital is interspersed with his account of the plight of children in Cambodia, some backing video. His main appeal is that if you are young he wants your blood and if you are older he wants your money. One of the biggest problems for children in the area is dengue fever. The best solution is blood transfusions, a major problem when something up to 60% of the population has hepatitis, more have Aids leaving a very small available pool of blood donors. Add to this that the major international funds (such as Save the Children) will not help fund the hospital and two sister hospitals, as they maintain the hospital is too high tech! Apparently children in the 3rd world are not entitled to high tech facilities even if these high tech facilities are necessary to ensure that people with hepatitis do not pass this on in blood transfusions, among other needs for high tech (or normal to you and me) facilities. The hospitals cater for up to 800,000 children annually, admit more than 55,000 servery sick children, perform more than 10,000 operations and each month over 2,800 children would die if the hospitals were not there! The average cost of treating each patient is a very low $ 170. The hospitals cost $17 million to run each year, of which the Swiss Government provide 10% and the Cambodian Government another 10% and the balance from fund raising like the concerts! What is interesting was that on a recent visit the delegates from the Save the Children Fund stayed in $310 a night rooms before telling them their hospital cost too much because it was too high tech! To put the $310 a night in perspective, it would treat nearly two children and it was more than 15 times the cost of our hotel, which came complete with swimming pool, air-con and all mod cons that you could need! Some people have strange priorities! It was no wonder that group really felt like having a fun dinner afterward. If you want more information on these hospitals their website is:

http://beatocello.com

The tour finished the next day a few people left, but the majority of us were around, so we had a lazy day, watch a boat race festival (the boats had teams of 20) and those of us who were left had dinner which was more fun than the previous evening after the visit to the hospital