Category: Journal

When I think back on a life of cycling, it sometimes surprises me how much bicycles have been part of my life. Although it is my day job, it has always been a passion and even now it is much more than just a way to earn a living.

At two years old my dad put me on a bike which I immediately fell off and for years afterwards I had the gravel marks on my forehead to prove it. 

Now I head to the mountains with my family on multi-day bike-packing adventures and enjoy aimless rides around the quiet roads of Highland Perthshire. Along the way I have made many friends: in fact there are very few people I know who don’t have a link to cycling in some fashion or other. 

I was never an academic school pupil so it was the Duke of Edinburgh’s Award that gave me the confidence to venture further afield and realise that there was more to life than qualifications. 

I grew up painfully shy but being in the outdoors helped me overcome that obstacle. From once lacking the confidence to put my hand up in class and answer a question, I now revel in standing up in front of large groups and speaking about bikes and cycling and often anything else that comes to mind.

It would have been hard to imagine then that my future self would travel the world meeting amazing people and that cycling would be my career and a passion that permeated every part of my life.

I have cycled through the Channel Tunnel; I have ridden alongside celebrities including Tom Daley and Zoe Ball; I have been involved in large-scale charity events and I have supported individuals in achieving their goals on cycling holidays in Scotland and all over Europe.

My children have just completed their exams, and my daughter has now finished her final year at school. For them, their journey is only at the beginning and they are still at such a young age with so much to experience, but the pressure and expectation to consolidate learning and results with a view to future careers is immense. The idea that this is the most important time of their lives and that the choices they make now will have a lasting impact on their futures can be suffocating and paralyzing.

I left school with few qualifications and even less of an idea of what I wanted to do with my life. It has been a bumpy yet fascinating ride to where I am now. Along the way, I have had many jobs and roles and it wasn’t until I was in my late thirties that I decided to start my own business and do what I loved, rather than what was expected of me.

If I could tell my younger self one thing, it would be not to stress on the details. 

The idea that money makes the world go around is a source of much unhappiness and leads to people making all sorts of decisions that are often not in their own best interests.

If you are passionate about and believe in something enough, then you will enthuse others and you can make a success out of whatever you choose to do. You may not end up wealthy in material terms, but you will be rich in happiness.

Where land meets the ocean at the fringe of Europe.                               

Cycling in the Outer Hebrides is unlike any other kind of riding you might do. This chain of islands is remote and wild with a healthy dash of windswept ruggedness thrown in for good measure, and the experience you have here will stay with you forever. 

Getting there

My wife loves these islands, North Uist in particular, and as a family our visits to the far north-west are regular. The journey to get there is long. We always joke that it would be quicker to fly across the Atlantic than drive to its edge. It is an arduous trip, but a journey that lets you know you have reached the very fringes of Europe. Once there, the landscape always leaves an indelible impression on my soul – from the endless deserted and pristine beaches to the primordial monuments and settlements that scatter the barren hillsides. The whole archipelago evokes a sense that you have reached the edge of the world and emits an oppressive atmosphere that feels like the sodden peat and raw, rock landscape is in a constant battle with the ocean for survival. 

The best way to see the Outer Hebrides is by bike

You could view this Wagnerian landscape from the comfort of your car, watching the quickly changing landscape pass you by as you drive over causeways battered by a never-ending barrage of salty waves – but where is the fun in that?  Much better to breathe in that briny sea air and feel a part of the environment. Like the terroir affects a fine wine, the context of the terrain you are riding through lends a flavour to the route you are cycling. 

A wild and windy bike ride

The prevailing winds in these parts are predominantly from the west, meaning that a bike ride from Vatersaay in the south, heading north through Barra, towards the Uists and then Harris and Lewis is the preferred option of many riders. Occasionally that changes and on one occasion I received a gift of gale-force winds coming in from the Norwegian Sea. Fortunately that day I was heading south from Berneray to Eriskay and my wind-enhanced ride of 60 miles took me only two hours and six minutes. On the way, I battled to keep the bike upright at times against the winds. I had cycled across tidal causeways that were being battered by waves, covering me with ice-cold salt water. I continued down through South Uist, shadowed on my left by the ominous, dark presence of Hecla and Beinn Mhor. My destination was getting closer. My legs and body were starting to complain about the cold and the effort I was asking of them, but my mind was elated by the experience. I reached the Parliament bar on Eriskay (that of ‘Whisky Galore’ fame) soaked and shivering, but with a grin that reached from ear to ear.

I arrived on Eriskay at 11:06 am and eased off on the short climb to the end of the road above Coilleag. From there I could look over the dark and stormy sound of Barra. My epic bike ride ended rather ingloriously as I stood in the gents trying to warm myself up and dry off some of my kit under the electric hand-dryer until my wife arrived with a change of clothes.

A cycle ride in the Outer Hebrides is not for the faint of heart, but for those who do venture into this untamed landscape, the rewards are glorious.

Join Skinny Tyres on an Outer Hebridean adventure.

Sometimes it can be difficult to motivate yourself to get out and cycle in the snow, but when you do these are often the best rides you can have. So it was a few Saturdays ago as the snow fell heavily and I sat in my warm house with the fire crackling away. To be honest, if it hadn’t been for the sad, well-practised guilt-inducing look in my dogs’ eyes I wouldn’t have gone at all. I knew they were desperate to get out for a run, so I packed my mountain bike on the roof of the car and drove up to Craigvinean, by Dunkeld.

The snow was deep and untouched, save for a few animal tracks, and I broke the trail ahead, leaving a snaking tyre track behind, with a dab of a pedal on each side as my feet scuffed through the snow with each stroke. It was tough going and I could hear my heart thumping away, but I knew I needed to press on to maintain traction.

Momentum was an absent friend that day and despite being in my smallest gear, I was still grinding the pedals round to maintain any forward movement at all. Focussing on the track ahead, I tried to keep my upper body as relaxed as possible to aid with keeping the bike as straight as I could; no mean feat as the front wheel kept slipping left and right so I lost a bit more speed and had to fight to keep the bike upright. The dogs ran ahead of me, occasionally looking back to see what was taking me so long.

After three miles of climbing I passed below the summit of Creag an Uamhaidh and finally hit the downward slopes. I descended at speed, snow whipping up from the front wheel like a snow plough and my back wheel fish-tailing behind. The dogs were now in their element and sprinted past me, running at top speed. The descent, as it always is, seemed too short for the effort of ascent, but it had been exhilarating.

That evening I lay in front of the fire at home reading and my stomach muscles ached. The effort of keeping the bike both stable and moving through the snow had obviously employed more muscles than just those in my legs. I recalled how tough the climb had been and how much I had grovelled up it and decided that I would head out and do it all again tomorrow.

Get out and ride.

Biking info

A recent study at Stirling University investigated how training intensity can have measurable effects on performance, and the results may not be what you expect. The 29-week trial found that a programme of predominantly low intensity work mixed with around a 20% volume of high intensity sessions led to greater improvements in fitness than a programme that maintained a moderate intensity of workout throughout.

For many people new to cycling this may seem counter-intuitive and they might assume that periods of cycling at a very low intensity is a waste of time, but it is this very approach that has formed the basis of a cyclist’s winter training programme for decades.

Dr Stuart Galloway of Stirling University said, “It is a case of training smarter. We found in these cyclists that if you can make the hard sessions harder and the easy sessions easier then you will likely see better progress. Amateur athletes tend to spend a lot of their training in a moderate intensity bracket which, in our study, showed much smaller improvements.”

The question for those amateur cyclists who may not have experience in gauging the intensity of their efforts is how much is ‘hard’ and how little is ‘easy’. Well, the easiest way, without using technical and often expensive equipment such as power meters and heart rate monitors, is to gauge your effort using perceived exertion.

Based on a set of zones, where zone 1 is cycling at a pace where your gran with a basket full of shopping on her bike could pass you, to Zones 5 and 6 where you can’t talk and can only maintain the effort for a few seconds at a time, this method is surprisingly easy to use and, if you trust your intuition, a relatively accurate method to gauge the intensity of your performance.

Many amateur cyclists are turning to professional coaches to develop structured and specific training plans based on a combination of intensity and volume; even those with very little time to train can achieve improvements in their performance and, as an added bonus, longer, lower intensity rides are key to losing weight. For those training for events such as the Etape Caledonia, this ‘smart’ approach to cycling could be what you are looking for to achieve your goals.

Originally published in the Courier 26.1.13
Scot Tares

Where to ride

A fine art of balancing

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As a cycle coach, one of the most common questions I get asked by parents of young children is, “What is the quickest way to get my child to learn to ride a bike?” My immediate and unwavering response is to get them a balance bike. Both of my children learnt on them as young as two, and by the time they were three they were pedalling without ever having used stabilisers and were joining us on cycling trips into the Cairngorms.

The concept of the balance bike has been around for centuries and the design dates back to the early velocipede created by the German, Karl Drais. This was called a Laufmaschine, and the rider sat on the saddle and propelled the bike by walking his feet along the ground. Looking at drawings of Drais’s machine, it is difficult to see much difference in design to modern balance bikes, but why change something that clearly works?

The fine art of balancing is the fundamental key for anyone who wants to pedal a two-wheeled bike. However, most training methods for young riders give them the experience of riding a bike, but take away any need to learn to balance, hence the inevitable difficulty when the training wheels are removed and the hard part of cycling has to be learnt from scratch. Balance bikes teach a child to propel themselves forward using their feet, meanwhile finding a comfortable position on the bike. As their confidence grows, they can lift their feet for as little or as long as they want and let the bike roll along. For the very young rider this can take longer, but the fun is in the learning. For parents it can be a liberating experience. When my wife and I went for dog walks in the woods we normally wouldn’t have been able to go far pushing buggies, but with my daughter at four pedalling like she’d ridden for decades and my boy, just turned two, scooting along on his balance bike, we were able to walk for a couple of hours without a grumble of discontent from our two young wheelers who happily rode through puddles and up and over bumpy ground.

Even in a world of TV and computerised games, the sheer joy for a child when they learn to ride a bike leads to a path of discovery and adventure before them. This journey starts with a balance bike, but it is when a child has mastered the act of balance that the fun begins. On many occasions I’ve seen children that have learnt to balance put down their balance bike and pick up a pedal bike and go straight away; it was that easy. For my own two, it took a few minutes, five at the most to get to grips with the pedals, but it still wasn’t long before they were hurtling down the dirt track beside our house, whooping with delight.

For many of you reading this, however, you may have already gone to the expense of buying a bike with pedals and you don’t want to spend more money on buying a balance bike; the simple answer is take the pedals off and voila, you have a balance bike.

More manufacturers are adding balance bikes into their children’s range and the choice available is ever widening. For me, the key factor is to keep it simple on the bike, if a child is distracted by other bits and pieces on the bike they will take longer to learn to balance.

Whichever bike you choose, it is a good idea, where possible, to try out the bike first, but in general balance bikes are so basic that you can’t really go wrong as long as you have the right size.

Some features to look out for:

Minimum inside leg measurement – this will dictate the child’s ability to sit on the saddle and touch the ground with their feet, also known as step-over height. The lower the measurement, the more suitable the bike is for younger children, or those with shorter legs. Most of the bikes have adjustable seat heights that allow the saddle to be raised as your child grows.

Rear brake – some balance bikes don’t have a brake which means the rider has less to think about as they learn.  However, as they grow in confidence and speed, a brake is recommended. Some balance bikes that don’t come fitted with a brake have an option to buy the brake as required. My two children learnt without a brake until they got a pedal bike. I feel it helped with perception and control of speed, but their mother wasn’t convinced when the soles of their shoes wore out.

Weight – the heavier a bike is, the more difficult it will be to ride and is likely to discourage smaller children.

Steering limiter – most of the balance bikes come with a steering limiter that prevents the handlebars turning 360 degrees. These can limit the full steering motion and avoid the handlebars being turned at an acute angle and causing a fall.

Tyres – pneumatic tyres take more maintenance and upkeep, but are easy to replace and repair as required. Puncture proof tyres are more durable and may be a selling point for parents with no mechanical expertise.

Some balance bikes to consider

(Prices, sizes and details correct at time of writing)

The Isla Bike Rothan Balance Bike – £129

Colours – chilli red / hot pink

Minimum inside leg measurement –
30 cm (11.8”)

Rear brake – yes

Size – 12″ wheels, 4″ frame

Weight – 3.5 kgs (7 lbs 15 oz)

Frame – 7005 T6 heat treated aluminium

Fork – hi ten steel

Headset – 1″ ahead with steering limiter

Spokes – steel, black

Tyres – pneumatic with presta valve inner tube

Isla Rowntree is passionate about making kids bikes and the Rothan is an ideal starter balance bike with a sturdy, but light frame. Original Rothans were built without brakes, but the current design has one back brake that is easy to reach and pull with small fingers. The tyres are pneumatic with presta valve inner tubes that allow for a higher pressure. They require maintenance in the form of regular pumping, but this is something kids enjoy joining in with. They are not puncture proof, but tough wearing all the same. The popularity and quality of Isla Bikes is evident from the number of children that use them across the UK at youth and junior cycling events. At the mid price range they are a good mix of quality build and components without excess, and Isla Bikes even offer a buy back, part exchange scheme when buying a bigger bike from their range, dependant on the original bike’s condition – http://www.islabikes.co.uk/

The Strider PreBike ST3 – £84.99

Colours – orange, red, pink, yellow, blue and green

Minimum inside leg measurement –
28 cm (11”)

Back brake – no but optional friction brake available

Wheels – 11”

Weight – 3.1 kg (6 lbs 9 oz) without optional brake

Frame – custom welded, thin gauge steel alloy

Fork – welded steel

Headset – no steering limiter

Spokes – plastic, black

Tyres – moulded foam

The Strider offers a light frame without a back brake which means the rider has to control their speed using their feet.  This gives them one thing fewer to think about when they are learning.  On the downside, however, as they gain confidence and speed this can wear shoes out quickly. The manufacturers offer an optional friction plate brake that is operated by using the foot to press the plate against the rear tyre. My reservation about this system is that the child is learning a braking system that will differ from the handlebar mounted brakes on their next bike. The Strider also has footplates on the rear stays that allow the rider to stand up as they roll. The moulded foam tyres are virtually maintenance free and are puncture proof.  Lastly there is no steering limiter.  The manufacturers claims that this allows a child to learn about setting their own steering limits through rider input.

http://www.stridersports.co.uk/

The Like a Bike Mini Forest – £169

Colours – natural beech wood with red, black or blue trim

Minimum inside leg measurement – 27 cm (10.5”)

Back brake – no

Weight – 3.5 kg (7.7 lbs)

Frame / fork – beech marine plywood

Headset – steering limiter

Spokes – steel, black

Tyres – pneumatic with Schrader valve inner tubes

Made in Germany by Kokua, the original Like a Bike was designed by Rolf Mertens in 1997 who is credited with being the originator of the new-wave of balance bikes now on the market. Very similar to the hobby horse of years gone by, the Like a Bike is made of wood. It’s a beautiful object to look at and of all the bikes reviewed here, it has the lowest stand over height, meaning that this should fit even the smallest of riders. Saddle adjustment is limited to four set heights, although a height extension post is available to accommodate a further 3 cm of stand over height. Interestingly, unlike the Strider, the Like a Bike has a steering limiter that Kokua claims avoids potential jack-knife crashes.

The full range of Like a Bike wooden bikes offers a multitude of choices including spoked and disc wheeled bikes, The Racer, which has skinnier wheels, and the Wing, which has integrated footrests. The Like a Bike is at the top end of the balance bike price range but, for those who like something to look a bit different, the design of this bike certainly makes it stand out.

http://www.likeabike.co.uk/

Kokua Jumper – £155

Colours – Kawasaki green, bright red,
metallic purple, metallic red, juicy orange, metallic blue, royal blue, pearl white

Minimum inside leg measurement –
35 cm (10.5”)

Back brake – no but option for front brake to be fitted

Wheels – 12”

Weight – 3.4 kg (7.5 lbs)

Frame / fork – 7005 aluminium

Headset – steering limiter

Spokes – steel, silver

Tyres – pneumatic with Schrader valve inner tubes

The Jumper comes from the same stable as the wooden Like a Bike but, with a higher step-over height, it is suitable for older riders. The design, with the exception of the wooden framed Forest, is similar to many other balance bikes here, with one big exception – the Jumper has rear suspension. Whether you feel that a balance bike has the need for suspension or not, it is certainly a selling point that might attract both parents and children alike. My own opinion is that a rider who has progressed to the point of skill where they require suspension is generally ready to move up to a pedal bike. The Jumper has the highest step-over height of all the bikes here, so it certainly targets an older rider. Built for Kokua by folding bike specialists Dahon, the Jumper is certainly of a high quality build and looks great and has built in footrests.

http://www.likeabike.co.uk/

Ridgeback Scoot – £99.99

Colours – lime, tangerine, silver,
matte grey, blue, purple, pink

Minimum inside leg measurement –
32 cm (12.6”)

Back brake – yes

Wheels – 12”

Weight – 3.4 kg (7.5 lbs)

Frame – 6061 heat treated aluminium

Fork – high ten steel

Headset – steering limiter

Spokes – steel, silver

Tyres – pneumatic with Schrader valve inner tubes

The Scoot is another great looking bike with a wide range of colours to suit the tastes of even the most choosy child. One feature on this bike that doesn’t appear on any other bike looked at here is the carry-grip on the saddle, which is ideal for parents who have to carry the bike when their child doesn’t want to ride it.

http://www.ridgeback.co.uk/bike/scoot-matte-grey