Cycling saftey

Posted on Sep 28, 2020 by krfarmer

Cycling safety is a topic touched on from time to time. I know of some cyclists that have had accidents. Some I know have passed on. There are others that carry the scares. I had a few close calls on my first Trans Afrika and that made me rethink of what I was doing. Think we should look at a few topic.

The bicycle it self. I thought it would be good to have a bike with as little as possible reflectors, so that I could stealth camp along the road. This is not a good idea. I noticed a big difference the moment I put on yellow reflective tape on to my fork, peddles and on the back fork. Some people spray their rims with reflective paint. I think this is a good idea as it gives the other road users a better idea of what they are going to encounter. I have had truck drivers thank me for making my bike more visible.
Moving parts. When reflective parts are moving it catches the attention of other road users. Good places to do this is on the peddles and spokes. Then strips around the ankles and wrists. Clothing with reflective stripes on the thighs.
Clothing. Once I got a reflective vest and added a high visibility Gillet to it, I became a light post. Far to many cyclist where black. Yes, most bibs come in black. However a high visibility shirt or jacket in a colour like yellow and green or even white can make you more visible in the day.
Tail lights. A good bright red flashing tail light catches a lot of attention. There are some countries that do not allow this. Then try using a solid red light. I have had my batteries go flat and not get the right batteries in small towns far away from the maddening crowds. Carry spares or use batteries that are more readily available. The other option would be to link them up to your dynamo. To make sure that there are no failures. I think it is good to have two red tail lights on the back of your bike. I have also seen people wearing red tail lights on the back of their helmet.
Front head lights. I good front light lets the on coming traffic know you are there. However this can blind them if to strong. Try to get a light that has a dim function, same as cars have. Remember you need to see where you are going or that could mean the end for you. There have been many a cyclist that have ridden into things and off things in the dark. A head lamp can also help to see around corners and check what is going on with the bike.
When doing enduro racing. The lack of sleep can become very dangerous. I have had times when I fell asleep going down a hill. Lucky I did not ramp off the side of the road. You can also wobble in front of traffic. Your time to react is also very slow. Best solution is to make sure you have at least 4 to 6 hours sleep depending on what your body tells you. If you are feeling drowsy get off and go have a cat nap. Do not fool your self that you have had a good sleep when camping out on top of rocky lumpy pieces of ground.
Risk of been attacked. I recommend not showing off your high end bike. Do not load to many expensive looking gadget on the handle bars. Do not flash money around. Rather have a few small notes in a pocket which are easy to pull out. Then hide the other money in a safe place and fill up the pocket when nobody is around. If camping out wait until the sun has set and find a well hidden site. Best in a bush thicket or behind a hill or dirt bump so lights do not find you from the road. If you are unsure of the safety in a area head for a camp ground.

Hope these few pointers will help you keep safe.

Bicycle set up

Posted on Sep 23, 2020 by krfarmer

This is another over spoken topic on cycling long distances. Let me throw in my uneducated opinion.

When I was young I just jumped on any bike and started peddling. I remember riding my Dads 29er single speed with a big dynamo light on the front, when I was 7 years old. That meant I could not sit on the saddle and had to slide over the bar from side to side to peddle. That got me to my friends house and the shop. Then it was my brothers bike and he was five years older than me. Nice little 24er single speed which was very responsive. Then I got my first bike which was a road bike with 10 gears. In today’s terms we might refer to it as a gravel bike. This thing went any place dirt track, ramping and tarmac. It was a 26er Raleih and I was eleven so I had to grow into the bike.

So bike setup was not high on my priority list as most bikes did not fit me. Those days I never got back ache, numb fingers, numb toes, neck pains and sore knees. Having said that when you are young you are very rubbery and flexible. As time goes on and you get a little older these things start to become a problem.

When I did my first tour of Zimbabwe and Mozambique I discovered some of these wonderful feelings. That bike was a 26er and a little small for me. The numb toes and bloody knees from falling in the road were new experiences for me. This was also the first time I had ridden with cleats. This new scientific development in my riding gear had started me on a whole new way of looking at what relay happens when riding.

Lets touch on a few important points. My brother in law Casper Bardenhorst a Top South African MTB rider said ”Where you come into contact with the bike is where you should pay the most attention”. So I will break this into: Handle bars, peddles and saddle.

Handle bars

I will not tell you what is best for tour or endurance racing. I feel each rider must get up on his faithful steed and see what makes him comfortable. Also what comforts he is willing to sacrifice for speed or heavy load of luggage. Things to look at are the height of the handle bars to the saddle. Remember racing road bikes have a rule that bars are below the saddle to get a more aerodynamic position. This can cause back pain if remaining in this position for a long time. The older you get the less flexible you become thus as you get older it is better to start raising the handle bars. There is a price to be paid with more wind resistance. I believe you ride to enjoy riding. Remember when there is more body weight pressing down on your hands there is also more pressure on the nerves in your wrists. This can cause numb fingers.

Hand position is important. I have put grips on to force me to keep my wrist straight to take pressure off the nerves in the wrist. I tend to be lazy and bend my wrists. This also means the brakes and gear leavers need to be in position so that you do not have to bend wrist or move hand around to operate them. Then there is the selection of handle bars. For racing and smooth gravel drop bars are often preferred. They give you more hand positions and less wind resistance. MTB flat bars can have bar ends added to give more hand positions. Tri bars can be added to take weight off hands and better aerodynamics. They also give you more hand positions.

A good pair of gloves with a gel pad can take some of the vibrations off the hands. Then there is also a need for good winter gloves. Or water proof gloves as there can be quite a wind chill in the wet weather.

Saddle

Probably the most important is to select a saddle that is designed for your sex and body weight. Woman have wider pelvic bones thus need a slightly wider saddle than men. This makes sure the pressure is placed on the right place on the tender parts. There are saddles with groves and spaces in the middle which supposed to reduce pressure on the prostrate. I cannot tell you what I think as I have never used one. There are leather and synthetic saddles. I do not care which one. Just do not try to save pennies as it could cost you lots of pain. I landed a Giro italia on a 50% off sale and that was one of my best things I did to my cycling comfort. So if you go cheap look for a saddle that is high end and wait for a special. There is lots of talk about Brooks saddles. However last time I rode one was when I was a child. These leather saddles can take your body shape and be adjusted to fit you.

Remember those terrible cycling bibs. I thought men look discussing in them. Turns out women like looking at men with them on. I even said ”you would never find me wearing one”. Well I now wear them and enjoy my cycling far more. These need to fit tight to keep the pad in the right place. If the pad moves around you will get saddle sores. Longer rides need better quality shorts. They can be very pricey so read a lot of reviews before purchasing. I read a review that compared imported and locally made. The review gave each a score of 1(bad) to 10 (Very good). I found they had a review of a bib that got a 7 out of 10 that was locally made and it had a higher score than some imported bibs. So I ordered over the internet two from Enjoy fitness in Cape town. Then when I wrote to the company after I finished my first Trans Afrika and thanked them for a saddle sore free race of 2800 km. They wrote back and thanked me and gave me a bib of one grade better plus a cycling shirt with the South African flag on it for free. So when I rode my second Trans Afrika I rode in their bib and shirt. It was even more comfortable.

Remember the saddle setup is also of importance. I have read a lot of things about saddle setup. They talk of all sorts of measurements. So to get your saddle close to right position put a level on it. Then sit on it to feel what it feels like as each manufacturer has slightly different shapes that press on different parts of the tender areas. Then the rail under the saddle can move the saddle closer or further from the handle bars. Remember the best fit should be done by a professional. Height of saddle can be done by getting a formula off the internet and measuring from your groin to the floor when standing. After doing this get on your bike and ride. To high and to low makes your knees pain. So even if you have done the measurements you will have to adjust a little up or down. When you change your bib and shoes that will also change the height of the saddle.

Peddles

Here you can select from flat to cleats. Some people find on long rides their toes get numb.Now you need to find out why this happens.

Flat peddles are handy for if you are ridding steep hills and need to hike a bike up a mountain or put your foot down fast and often. If you are going to slow up the hill it might just be easier to get off and push or carry the bike. Then a good pair of walking shoes will help. The other choice is the older you get the easier you tend to fall and a broken hip or shoulder blade does not mend to easy. My boss now uses flats after he fell with cleats at the age of 60 and had to have a hip replacement. He has not stopped riding.

Cleats are another whole science. Lets put it this way I like them because on bumpy roads my feet do not slip off the peddles. When you need a little more boost you can press down and pull up. When on a long ride and the muscles get like they do not want to work anymore you can change your muscles that are doing the work, by let them rest. You can pull or slide your foot in a different way and change out the muscles that are working. Remember on short rides you can use your normal shoe size. On long rides the foot swells from the muscles working out and can slow the circulation in the foot if shoe is to small.

Socks are also very important. Winter socks warm you up and summer they over heats your feet. These can also be one of the best investments for a pleasurable ride. I have used plastic bags on the feet to stop the wind chili in winters mornings and take the bags off in the heat of the day. That way you do not have to carry lots of luggage.

Well this turned into a monster read with very little facts. What works for one person may not work for another. I just tried to give you a vision of what may help.

Water and energy drinks

Posted on Sep 1, 2020 by krfarmer

I have read in a number of places that people are not finding the right method of hydration or energy supplements. I am no doctor or pro trainer. However I will give my personal feeling and experience. There are two experiences I have with this. One is cycle touring and the other is endurance racing. There is a huge difference in these two categories compared to short MTB and road races. On the short race you can almost make a magic mix of energy and re-hydration that will fit for all races you normally do. However the long road has a different set of challenges.

When touring or endurance racing you are often challenged with space to carry enough of all the magic powders to mix to keep you going. When they run out they are also not readily available along the track/road. Also the flavors of all these artificial powders stays on your tongue and after a few days it feels like you have been dragging your tongue along the ground for kilometres. This is why you have to look at a different stratagem.

I now have settled down to the following stratagem:

Carry some Re-hydrate sport packets for when the heat draws the water out your system faster than you can replenish the water. This can be life threatening. For this I have one 750 ml sport re-hydrate bottle mixed on hot days.
Have a plain water bottle to rinse mouth out and keep mouth moist.
Energy is always taken in by eating solids. That way you can balance your hydration and nutritional needs seperatlly.

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Let me look at these individually.

Re-hydrate sport is light and compact and can be pushed into all the small gaps between all your other kit. These drinks can be tempting to drink to much when you are feeling thirsty. If I have drunk to much during the day my body naturally balances out this in the night when I sleep. If I wake up in a sweat and all my clothes are wet. This is the way the body gets rid of all the water it did not need. Then I know I should take it easy on the re-hydrate. This can help you also make the re-hydrate go a lot further resulting in you not having to carry as much with you. Dehydration can be very dangerous in hot climates so be prepared when planning your trip. There are also natural ways around over heating and loosing water from your system. These can be cooling down under a tree, wearing long sleeves to protect from the sun, taking a swim in every river you cross or splashing water over you (water can be in short supply) and cycling in the night. Some of these options are not on for endurance racing so may have to use re-hydrate or cycle at night.

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Plain water bottle is the best and main hydration method to use. This can be filled at any time from backup water supply bladders or local water sources.

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You do not have to wait till it is empty to make a mix so when you stop it can just be topped up. I like to have a bladder in a frame bag so can just take a sip when you want. In hot climates I fill this with ice blocks at any shop I can find.

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If you can keep the water cool it helps to cool you down. Bottles in bottle cages are exposed to the heat off the road or environment can become like tea, making you more thirsty. However if it is hot the water in the pipe coming from the frame bag can get hot and make you feel more thirsty. There are insulated sport drink bottles that can be used to keep water cool.

Energy or nutrients as solids are wonderful. They can be timed to the need. For example on the long road you see a big mountain a head. Pull out a high energy bar or fruit before accent to give you a burst of energy to take it on. This takes practice to get used to when to use it. The body can tell you what is the right time and how long it takes to be released into the blood stream. These energy and nutrient solids have to be sourced along the road. This way you do not have to carry so much with you. If you are going to be touring in Africa or Europe it will be good to get an idea as to what the local supplies are. Then practice with them a little before the time. I like suckers or sweets that can melt in your mouth slowly releasing energy over a long time. Even a mouth full of plain water with them can turn it into a refreshing cool drink.

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Safe water to dink is also a challenge to get hold of. You can filter water for piece of mind. Treat it with chlorine. UV treatment is also available or just buy some water. This is another discussion. Here are a few photos. Happy cycling just get out and find away to get out.

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