Taken from the Blazing Saddles Column in the Tayside Courier Weekend Supplement 12,5.12

Scot Tares enjoys a family day out on two-wheels

“Bicycles have no walls” – Paul Cornish

Cycling is an activity that does not discriminate against age and this makes it the ideal activity for a family day out. Kids of all ages love the sense of freedom and adventure and the adults accompanying them can, usually, just about keep up. From as soon as my children were born we would take them out in a twin trailer, but very soon they were riding their own bikes. One of my first articles for the Courier was extolling the virtues of “balance bikes” and I can’t praise them enough as they have allowed both our children, from the age of three, to progress onto pedal bikes, skipping the phase of stabilisers. This has allowed us to go on big camping adventures into the Cairngorms and access places that would be difficult if we expected our young children to walk.

Already a family favourite in the Tares household and very popular with lots of cyclists and walkers across Courier country, the Loch Leven Heritage Trail in Kinross is an ideal venue to cycle with families as the trails are flat and well surfaced and suitable for all abilities of cyclist, from the youngest to the oldest. Along the way there are interpretive boards describing the wealth of historical and natural attractions around the loch. There are also plenty of beautifully carved benches and nature hides to stop and rest at and refreshments can be found at several cafes dotted around the route. When we go we like to make an adventure of it for our young children and fill backpacks with food and drinks, so we can stop and have impromptu picnics; cycling can be thirsty work and regular stops for snacks are a great way to keep energy levels and enthusiasm high. The trail, which is in a National Nature Reserve, has a fantastic website which has downloadable maps of the full 12.5km loch-side trail broken down into sections, and there is even a “kids fun page” full of activity sheets.

Scot Tares

Copyright DC Thompson 2012

Taken from the Blazing Saddles Column in the Tayside Courier Weekend Supplement 5,5.12

Scot Tares looks forward to tomorrow’s Etape Caledonia with three road routes on Schiehallion

“You can say that climbers suffer the same as other riders, but they suffer in a different way. You feel the pain, but you’re glad to be there” – Richard Virenque

Cyclists are a masochistic bunch. Not just content with being the engine to their chosen form of transport, they look to make this harder by seeking out bigger and better climbs to ride up. The Etape Caledonia, taking place tomorrow in Highland Perthshire, is one of the biggest sportive events in the UK and the climb that takes centre stage for this event is that around the slopes of Schiehallion. One of the great reasons to ride on Schiehallion is that it has three different routes of ascent:

The Braes of Foss

This is probably the most popular route on Schiehallion as it is the route used on the Etape Caledonia itself. The steepest section is on the lower reaches of the climb as the road “hairpins” back on itself just past Crossmount Farm. This route also offers the best views of the summit of Schiehallion, visible as you break out from the trees at Lochan an Daim.

Tummel Bridge

This is a less well-known route on Schiehallion, but is a favourite of mine. The road here is wider and the surface smoother than on the other ascents and it is also the longest of the three. For spectators of the Etape Caledonia this is a good viewing point to see the riders at the top of the climb and can be accessed on the day via the south of Loch Tummel.

Glen Goulandie

Many riders don’t get the chance to appreciate the open views and beauty of Glen Goulandie as they hurtle down this side of Schiehallion on the Etape Caledonia; but this is a great way to ascend the mountain.

Scot Tares

Copyright DC Thompson 2012

Taken from the Blazing Saddles Column in the Tayside Courier Weekend Supplement 28.4.12

Out on a bike in Tayside

Get on your bike – Scot Tares highlights the fitness benefits of cycling and urges us to get out on two wheels in Tayside and Fife…

“Bicycling is a big part of the future. It has to be. There’s something wrong with a society that drives a car to work out in a gym” – Bill Nye

The health and fitness industry is full of ways to convince us that this year is the year when we are going to lose some pounds. Often those pounds are lost, but usually not from around our waist. Sometimes we can spend more time thinking about getting fit, and spending money in the pursuit of that svelte figure and less time actively pursuing it.

Cycling is not just one of the best exercises out there; it is also great fun too, and how often can you say that about getting fit? Even when it does feel like exercise, rather than a jolly on two wheels, the simple fact of being out in the fresh air and beautiful Scottish countryside makes it seem so far removed from your usual idea of ‘exercise’ that you are far more likely to want go out again.

One of the many great things about living in Tayside is the direct access to the countryside that we have. Even if you live right in the heart of the city, you are never more than a few miles from some green space or countryside; which means lots of free exercise space. Whatever your taste is in cycling, I firmly believe that we are blessed in Tayside and Fife with the finest on and off road cycling anywhere in theUK. There are endless mountain-bike trails suitable for all abilities and a huge spider-web network of relatively traffic-free roads, with a variety of flat terrain and mountain passes that ensures riders come from all over the world to cycle here; just look at the international popularity of the annual Etape Caledonia for evidence of this.

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With all this on our doorstep we should be out there enjoying and exploring our own Tayside and Fife on two wheels.

Cycle Route – Dundee to St Andrews

This week’s route is a family-friendly cycle route, that combines cycle path, short on-road and longer off-road sections.

Copyright DC Thompson 2012

Taken from the Blazing Saddles Column in the Tayside Courier Weekend Supplement 14.4.12

Scot Tares rides in a wilderness just at the back of Dundee

“Shred Lightly” – Scot Nicol

For me mountain biking can be a moral dilemma. On one hand I love the wilderness and unspoilt beauty of many areas, and want to protect that; on the other the rush of “shredding” down some single track is a strong pull, but there’s no denying the tyre tracks I leave behind. The rise of the trail centre, man-made tracks with plenty of technical features to please the majority of riders in many Forestry Commission owned properties has somewhat appeased the impact that knobbly tyres may have on the environment. However, I still yearn for those real hill and mountain days, where you plan a route of your own and embark on a full or multi day expedition very much alone in the wilds.

Many independent studies have shown that the impact of mountain biking in wild environments has no more a significant impact than of, say, hiking. That however does not absolve the cyclist of their responsibilities and our actions now leave a legacy for the future; each of us has a duty to protect the trails we ride and respect other users in these fragile areas. The International Mountain Biking Association UK has a detailed list of trail essentials that include “low-impact cycling” and the Scottish Outdoor Access Code further details the overall responsibilities that all outdoor enthusiasts should abide by, whether on horse, bike or foot.

Part of the dilemma I mentioned above is that guide-books and articles such as this detail routes and introduce people to areas that they may otherwise have been unaware of. The popularisation of these routes increases the pressures on these vulnerable areas and it is only with awareness of the impact that our actions have can we enjoy such areas now and in the future.

One area that I have a great affection for is the “Seedlees” and in particular, for mountain biking over Craigowl and Balkello to Auchterhouse Hill with its summit top earthwork remnants of an Iron Age fort. I have been walking and riding on these prominent hills on the Dundee skyline since I was a boy growing up in the city in the ‘70s following the example of Dundee’s most celebrated lover of the Seedlees, Syd Scroggie. Syd now has his own memorial atop Balkello Hill and this has become a well-known rest stop today amongst the next generation of hikers and bikers to follow in his footsteps.

The trails here are varied and in places can be fragile with a soft top layer of peat, so it is essential that riders stick to the trails, avoiding the more sensitive areas. However many sections can be enjoyed to the full and a favourite section is the quarry area on Balkello hill that has many technical sections to test your bike handling skills. For those who wish to go further afield, then a full route can be taken north towards Kinpurnie Hill with more remnants of a hill fort and crowned with the shell of a 19^th Century observatory built by James Stuart-Mackenzie.

Scot Tares

Route details:

Copyright DC Thompson 2012

Taken from the Blazing Saddles Column in the Tayside Courier Weekend Supplement 7.4.12

Scot Tares extols the beauty of the bicycle.

“Think of bicycles as rideable art that can just about save the world.” – Grant Petersen

I have often felt sorry for bicycles that spend the best days of their lives quietly neglected in a shed, the rubber of their tyres never tasting the dust of the trails or sweetness of the tarmac. A bicycle is a perfect union of practicality, sport and down-right good fun and deserves to be ridden and loved by its owner. It approaches perfection in each of the many ways it is used and is quite possibly one of the most efficient machines ever invented. Cycling can be so many things to so many different people and the sheer versatility of the bicycle is what creates a passion among those who ride them.

For many the form and design of a bike is an art-form in itself and the beauty and flow of these creations can often be a contradiction to the extreme conditions that these machines are ridden under. Today we think of mountain bikes as being the tough bearers of burden that will stand all sorts of punishment doled out to them, but bikes have been ridden in this way from their very creation.

A new coffee table book, “The Competition Bicycle” by Jan Heine, details the evolution of the high performance bicycle and is packed with evocative photographs of iconic bicycle designs, many ridden by the great champions of the sport. The development of the bike is charted through its history and the existence of such a book only serves to emphasise the widely held appreciation of these masterpieces.

One section that stands out is the track racing machine that Frank Bartell rode to a “Motor-paced World Record” in 1935, setting an astounding 80.5mph on a bike with wooden wheel rims and a weight of 12kg, which by today’s standards is not light. The photographs show a bike that is simple in design and the dents in the steel tubing show that it has been used in anger on the track. Another is the Bianchi used by the legendary Fausto Coppi in the 1949 Tour de France. Its well-worn paintwork tells many stories of battles won and lost and shows a bicycle that has been and still is loved.

No matter what bike you are riding, whether it’s a design classic or a contemporary carbon warrior, this week’s route is a short easy one suitable for all makes and models:

Scot Tares

Cycle Route – Lonforgan – Abernyte

Copyright DC Thompson 2012

Taken from the Blazing Saddles Column in the Tayside Courier Weekend Supplement 7.4.12

Scot Tares considers the benefits and impact of children cycling to school.

“Cars are all right on occasion, but they are not moments of grace, as bicycles are.” – Colman McCarthy

Over the last few months I have been delivering “Bike Fun” sessions to lots of schools around Tayside. It has been amazing turning up to schools and seeing so many children riding through the gates and the bike shed overflowing; this is how it should be.

Each session starts with an initial bike, helmet and clothing check and then we get down to the real business of having fun on the bikes. We start off with balance and coordination warm-up games and then progress until we have full-on racing. It’s a fantastic sight to see the children riding around at top speed, their class-mates cheering them on and everyone with big smiles on their faces.

It’s all good fun, but it has a serious point too. I’ve written before about the joy and independence to be gained as a young person first learns to ride a bike, but motivating children to ride their bikes to school benefits everyone; the children have fun and by stealth measures get fitter, while the “school run” becomes less congested.

Of course, children need to be safe when cycling to school and Bikeability, billed by Cycling Scotland as “Cycling Proficiency for the 21^stCentury”, is a valuable tool that allows young people to gain the confidence and skills necessary to allow them to ride their bikes responsibly and safely.

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However, and this is a big one, it isn’t just up to the child to be the one to take full ownership of being safe; every one of us who uses the roads has a responsibility to be aware and responsible for our actions and let young people ride to school safely.

Back to the racing and four girls are hurtling around the make-shift course in the playground at breakneck speed. Their friends scream and shout as they push themselves on with a “race face” of determination to be first across the line. The session finishes and everyone jumps back on their bikes to ride home. As you drive past them on your way home from work, take care, that child you just passed may just be the 2020 Olympic Champion.

Scot Tares

Copyright DC Thompson 2012

Cycling to School

Taken from the Blazing Saddles Column in the Tayside Courier Weekend Supplement 31.3.12

Adventure explorer Mark Beaumont talks about his favourite bike ride in Tayside with The Courier’s Scot Tares.

 “Distance measured with a pair of compasses is not precisely the same as when measured by the leg” – Jerome K. Jerome

Adventure traveller and writer Mark Beaumont is no stranger to riding his bike, despite his last two expeditions involving ocean rowing. It was travel on two wheels that first sparked his love of extreme journeys, such as his record breaking around the world epic and his trip from the northern-most to the southern-most tips of the Americas, completed in February 2010

Mark was brought up in Highland Perthshire and his love of cycling in the area has not diminished since his younger days. When I met him recently, I asked if he had a favourite cycling route in the area and he told me that the Amulree Pass, through Glen Quaich, is one of his favourite climbs in Scotland.  As he explains, “it is a test for any level of cyclist and the descent into Kenmore is not for the faint hearted or those who haven’t checked their brakes”. Indeed, as you ride into Glen Quaich the sight of the road vertically rising over the head of the corrie wall looks difficult to comprehend and it is not until you are almost at the foot of the climb that you are convinced that what you are looking at is the road and not a wall clinging precariously to the mountain-side.

To add to the challenge of this climb, Mark told me that he likes to include it as part of a circular route, from Perth, out through Glenalmond, and up the Sma’ Glen to Amulree. Once over the ‘wall’ of Glen Quaich, he heads to Aberfeldy and over to Loch na Creige and Griffin Forest, before returning to Perth via Strath Braan and Dunkeld. He added, “This route is a wonderful showcase of wild Perthshire with its views over Schiehallion”. Mark often rides this route, or parts of it, as a training ride and he said, “If you really want to go epic, then you can throw in an extra 30 miles by turning left at Kenmore and doing a lap of Loch Tay.”

He reminisced: “I remember one memorable time, right at the top cattle grid of the Amulree Pass, breaking my derailleur – it was a long freewheel down the hill and scoot along the valley before I could find a phone signal to call for a lift home!”

See below to follow in Mark’s tyre-tracks around this challenging route:

Cycle route – Amulree to Aberfeldy

Copyright DC Thompson: Originally Published 31.3.12

Taken from the Blazing Saddles Column in the Tayside Courier Weekend Supplement

Women and cycling

“The bicycle was the first machine to redefine successfully the notion of what is feminine. The bicycle came to symbolise something very precious to women – their independence. “- Sally Fox

From the 1870s the bike has had an impact on women’s lives and its early days was used to make a statement about women’s rights and roles in the world as they were freed from whalebone corsets and long skirts. At the time, these changes shocked society and male doctors predicted terrible things as women were exposed to speed and freedom.

Today more and more women are getting into cycling and clubs and women-only events are popping up to provide opportunities for women. Unfortunately cycling is still seen as a male dominated sport, and anything that can be done to help promote more people, not just women, onto bikes and give them confidence to cycle can only be a good thing.

The male domination of the sport, right up to the highest levels, is very frustrating. At a time in the UK when we have so many role models in Olympic and World Champions, such as Nicole Cook, Victoria Pendleton, Sarah Storey, Shanaze Reid, and most recently World Champion Lucy Garner, women in the sport are still in a minority. There is high quality racing going on in women’s cycling, but coverage by broadcasters and press at best is an ad hoc tag-on to the male event and at worst is just completely ignored.

The cycling industry is however latching onto more and more women taking up cycling. Historically bikes for women were just a smaller version of the male model, painted in patronising pastel shades, and many still are, but this is changing, as more and more manufacturers realise that a suitable ‘bike fit’ for a woman requires specific details and not just a smaller frame. New companies designing women’s specific cycling clothing, such as Ana Nichoola, are popping up and cycling for women is getting very exciting.

Back to the late 19^th century and women cast away the ridiculous assertions of the medical professionals by smashing through road blocks and by protest, but a big part of the solution was just the plain numbers of women who were getting out on bikes. Today that solution still stands, so what better excuse to get out on your bike and ride?

Scot Tares

Cycle Route – The Lomond Hills

Copyright DC Thompson: Originally Published 24.3.12

Omega – 3 is an essential fat component required in balanced amount to maintain the body. It acts as a strong anti-inflammatory agent, which is highly trusted to reduce anxiety and stress. It further helps to improve the eye health, decrease the chances of heart attack and supports weight loss.

Generally, fish is the first thing that comes in our mind while thinking about meals which are rich in Omega 3. It is an essential nutrient which is typically found in the oil derived from sardines and salmons. But the problem arises when your taste buds are not friendly with seafood. That can really pose a trouble.

Luckily, there are some effective options available. These alternative sources of Omega 3 are vegetarian, cheaper and of course taste far better. Although, many of them will not be as potent as the seafood but most of them contain a good amount of Omega 3 good enough for our body. One can easily add them in the daily meal to lessen down the risk of cognitive conditions, heart disease and inflammations.

1. Flaxseed – As per the health experts, flax seed, popularly known as ‘Linseed’, is one of the richest sources of ALA Omega 3s. In addition, the delicious nutty flavor of these seeds will add a new flavor to your meal. One can add them in oatmeal or can try along with some baked goods. This alternative omega 3 sources is equally rich in fiber and protein. It is always advisable to purchase flax seed meal and grind them thoroughly before use. This is because it becomes little difficult for the body to digest seeds as a whole. And if it’s not digested properly, then obviously not bring out any benefit to the body. Flax is also regarded as a healthy way of adding fats to your sugar and chocolate drinks. One can sprinkle it over salads, cookie and cereals as well.

2. Seeds – Yes! It’s true. Hemp seeds are another great alternative to have an Omega 3 in your diet without giving entry to the fish on the platter. It contains a good amount of fiber, protein and ALA Omega-3s. The mild and grassy taste comes with a buttery texture which one will love to add into their favorite smoothies and yoghurt drinks. Another added advantage of using hemp seeds for Omega 3 is its vegan protein. It contains all the 9 essential amino acids that are crucial for our body.

According a research, 30 grams of hemp seeds contain approximately 10 grams of highly digestible protein. Hemp seeds are also considered as the only Superfood that holds a precise balance of Omega – 3 to 6s in 1:4 ratio. Isn’t it wonderful? Additionally, its light, nutty flavor adds more delight to the meal. This can be a magical ingredient to your sweet and savory meals. One can also eat it straight out of the bag. Many fewer people know that along with their Omega 3 content, hemp seeds can also be a great ingredient for home-made protein powders. It can be taken along with milk after a workout.

3. Chia seeds – Another Superfood in the list, Chia seeds are not only a rich source of Omega 3s, but it is also one of the highly nutritious food available. Known for providing high energy and endurance, an average two spoon of Chia seeds contains 28 grams of Omega-3 content. It is also rich in manganese, phosphorus, calcium and many other essential nutrients.

Chia seeds also provide numerous health benefits like it boosts the functioning of the heart and digestive system, remove the aging signs, helps you maintain healthy skin, strengthen bones and muscles, and also reverses the effects of diabetes. They also contain vital fatty acids like Linoleic acid and alpha-Linolenic acid, vitamins A, B, D, E and minerals, which includes manganese, thiamine, magnesium, and niacin.

4. Walnuts- Being known for a good source of high amount of fiber and other nutritions, walnuts are also a great source of Omega 3s as well. The same that is present in fish, known as DHA and EPA. It is also packed with high amount of manganese, copper, Vitamin E and other essential plant compounds. Boosting levels of Omega 3s in your diet will also help you prevent heart diseases and there is no better way to incorporate Omega 3s to your diet than eating walnuts. The best thing about walnuts is that you can eat it anytime.

They do not only taste good, but are a great option for all those who are looking for food rich in Omega 3s, other than fish. For vegetarians also, eating walnuts is a great way to provide your body enough amount of Omega 3s and healthy monounsaturated fats.

5. Soybeans- As we all know, Soybean comes with high nutritional value and contains all the essential nutrients we need to keep our body healthy and strong. It is also a wonderful source of Omega 3s and Omega 6 fatty acids. It is one such food that provides you both Omega 3s and Omega 6 in a balanced proportion. It also contains a rich amount of essential nutrients like Vitamin K, potassium, magnesium, folate as well as riboflavin. You can easily use soybeans in your meals without much trouble.

Half cup of soybean contains around 1241 mg of Omega 3s content. So next time you look for an alternative other than fish to include an adequate amount of Omega 3s to your diet, try soybeans and you will soon notice a huge difference to your overall health.

6. Spinach- Almost all of us knows the health benefits of eating green leafy vegetables like spinach. Not many people know this, spinach is also a good source of Omega 3 fatty acids and eating a half cup of freshly cooked spinach can provide you near about 100 milligrams of Omega-3. It also contains many vital nutrients that can help you optimize your overall health and can help you live disease free life.

So include all these wonderful Superfoods in your diet to provide an adequate amount of Omega 3 to your body.

“It’s a feeling you get on certain trails, when you’re reacting like you and your machine are just one thing. It’s the feel of physical exertion and speed and technique all wrapped into one” – Ned Overend

The westerly is blowing flakes of snow, strong enough that they sting our faces. A group of us stand astride our hard-tail and “full sus” mountain bikes. Tonight is one of the last rides of the season; a season neatly bracketed by the changing of the clocks. All over Tayside groups of riders meet on these winter evenings, with LED and halogen lights strapped to helmets, all set for the thrill of night-time mountain bike riding.

For the first two years of owning my mountain bike I could count on one hand the times I had ridden in daylight; such was the thrill of night riding I couldn’t really see the point of riding my mountain bike at any other time. Now older and wiser I have seen the error of my ways, but still the draw of riding on the edge with your sense of sight diminished is a strong pull.

A favourite section that we often combine with a network of trails is the north and south side of the River Tay, betweenJubileeBridgeand Dunkeld. This loop has everything you could want as you ride aided only by the circular white beam in front of you. With this, your awareness is heightened as your ride depends on quick reactions. Trails that in daylight are simply winding, in the dark become twisting demons that at every turn throw a new obstacle in your way. At the edge of our vision, for a second, our lights catch the eyes of creatures lurking at the trail side, then we are gone turning quickly to keep the bike on the trail.

Back at the car park we are soaked, caked in mud and freezing cold, but what better way to spend a Wednesday evening. Roll on next winter.

Scot Tares

Copyright DC Thompson: Originally Published 17.3.12