The Surly Slob

Firstly my apologies to regular readers for not posting anything new for almost a week but I have a few posts "up my sleeve".  No, the title is not a reference to myself hopefully but to a driver I encountered this morning on my ride in to work.

For a while now I have had in mind putting together some groups of drivers, based on my cycling experience but progressed no further until now. Probably a huge amount of stereotyping to come.   Here goes.

The Surly Slob

Imagine the scene.  A narrow country lane, room only for one vehicle at a time along a 300 yard stretch.  Coming towards me was a refuse lorry complete with lots of flashing lights.  I stopped and pulled in just off the road into a convenient passing place.  The truck drove up towards me and stopped in order to empty a wheely bin and it was at this point I clocked the driver.

He was slumped against the door as he pulled up, looking as if he having a doze and driving on a kind of auto-pilot.  He just didn't seem to move or even notice I was there, so as he was stationary and there was a space I made a move to ride passed him.  In doing so I smiled at him but he didn't react at all although he must have seen me.  There he was, slumped against the door, one hand on the steering wheel, motionless and staring into the far distance.  Was he "on something"?  Was he miffed at his colleagues or me as a cyclist wanting to share the road?  Was he feeling superior in some way?  Perhaps a team leader and being cool about it?  Perhaps demoted and taking umbrage?  Whatever was going on, he was not happy:  He was surly.

He is not alone.  He reminded me of those drivers who feel easily wronged when they get held up through someone else's mistake.  They show their indignation by slumping in their seat with a hand draped over the top of the steering wheel, maybe visibly sighing to convey their impatience and annoyance.  Some might think they'll be drumming their fingers on the dashboard for everyone to see but no, they're too lazy for that.  Another feature are the shades in an attempt to look cool.  Nobody is impressed by this nowadays.  Grow up.

So what kind of car do they drive besides refuse trucks?  

As they're wannabee climbers in their world - so maybe older and affordable German executive cars.  If they ride a bike almost certainly it will have started life as a cheap mountain bike, probably flat-packed from a supermarket and be the wrong size.  Naturally it will have suspension front and back, lots of gears and have had little use.

How can a cyclist manage them?

Don't antagonise as you don't know what's running through their mind or completely know how they'll react; move on, leave them and try not to feel offended.  The chances are nothing would happen, they'll remain slumped until they get a chance to move on.

And you?  Have you encountered the Surly Slob?

How to grow sprouts

Dried seeds, ready for sprouting

A while back I was having a read of Dr Gillian McKeith's book "You are what you eat" and I was impressed by the page on "What are Sprouts?".  If you have a copy of the book, it is on page 211.

McKeith talks about sprouts as being a real superfood with all kinds of benefits, so I just had to find out more, including how to grow them.

Firstly it was easy to buy some in Holland & Barrett - a well known health food chain in the UK.  Many independent whole food suppliers will stock these and probably many other kinds.  This is a mixture of Mung beans, Chick peas and Green lentils.

At 2 days

All you need to do is wash out an old jam jar and find a piece of muslin cloth.  I had to resort to raiding the garage for a soft car polishing cloth, without too much dried up polish on.  I rinsed out the jar and then tipped about 2cm of seeds in and rinsed a couple more times.  Stretch the muslin cloth over the top and hold it in place with a rubber band.  Then simply leave it in a dark place (I chose the airing cupboard) and forget it.  No don't forget it!  You need to rinse it out at least once a day (keeps it moist and clear from any mould).

I remember feeling quite excited when some of the seeds started to swell and sprout - and relieved as I am not known for my gardening skills, strangely enough.

Ready at 4 to 5 days

Then after about 4 or 5 days they'll be ready to eat.  At this stage it's best to keep them in a refrigerator to maintain them as they are.

They can be scoffed as they are (raw), or perhaps in a salad or a sandwich or perhaps used as an ingredient in cooking them in a Runner's Curry . Of course, to get the real benefit, they should be very fresh and raw.  Simple as that.

Taste-wise, they're filling and don't slip down without a good chew which all helps their digestion to release the wonderful enzymes.  Of course seeds like Alfalfa are much smaller and much easier to eat.

It's worth remembering what the benefits are with these sprouted seeds and to know what all the fuss is from those whole-food healthy types.  Here I go back to Dr Gillian McKeith's book.  Each sprouted seed is a concentration of proteins, vitamins, minerals, trace elements, fibre and enzymes in the most easily digestible form.

The pack I got from Holland & Barrett is an organic sprouting mix which contains the above mixture and a separate bag of Alfalfa seeds.  Weight for weight these foods must surely rank among the best for their nutritional value and I'm really pleased I've grown them.  Makes a change from buying those sprouted packs in Sainbury's for a costly amount.  Still cheaper than meat and they must be better for us.

Oh, before I forget, the seeds are Just Wholefoods, Cirencester, England. and worth checking out for other healthy things.

I would be really interested to hear how other people get on with growing sprouts.  What kinds do you grow?  Any comments about their healthy properties?

How often, how far, how fast?

How often should I cycle?  How far do I need to cycle to stay fit?  How fast should I cycle?  All good questions for anyone taking up cycling but today's question is how often should I cycle [to stay fit]?

With the pressures of work and the daylight getting so short, I've not had the chance to get out and ride my bike over the last week or two.  I really miss it.  And then yesterday there was a "window" late in the afternoon when I could just escape for an hour.  It was a wonderful ride; no where new or anything like that but still a wonderful ride which culminated in the awe-inspiring view (just had to stop and take this photograph).  A chance just to reflect on things as well as huff and puff up a couple of short hills.

After the short steep hills, there is a longer more steady climb, perhaps about a mile.  It wasn't too steep, I could maintain 10mph quite easily but I could feel some muscles telling me they weren't used to this and what was I up to!  That took me by surprise - just how easily some muscle strength and tone could be lost.  Also a reminder that running does not automatically improve my cycling!

I'm thinking that I need to have a decent ride (i.e. 20 miles plus) at least once a week at weekends, if I've not cycled to work at least once in the week.  This will help my muscles stay "in tune" for cycling and it helps mentally in terms of the opportunity for reflection, pondering and mulling things over.  I'd hate the thought of starting from scratch again.

Mind you, I wouldn't want you to think I'm taking things too easy as I've been out running this week, including 8 miles this morning.  I set out just before sunrise and just as I got to the top of the nearest small hill 15 minutes later, I could see the sun just coming up above the horizon.  I ran on autopilot watching it rise above the distant horizon and I felt truly blessed; I was very thankful for such an uplifting sight.

So, just to conclude, memo to self etc.  Make sure you get out at least once a week for a bike ride; covering 20 miles or more.  Don't even think about ice, snow or other reasons, just make sure you get those miles in.

Socks for Running

X Socks with my Asics Gel 1150s

In the world of running there's a lot of attention given to running shoes; this is appropriate as they are the single most important bit of kit for a runner.  Closely related but rarely mentioned are socks so I thought I would give them a positive mention today.

What are running socks?

They are made specifically for running in and are different to ordinary sports socks.  They normally have a sporty look, often in white.  They come in different styles, for instance ankle length or those that are almost invisible.  Having tried both types, I think I prefer the longer sock but there's not much difference here.

What do running socks do, how are they different?

Running produces a lot of sweat which needs dealing with in order to keep your feet dry.  Good running socks will wick away perspiration so feet don't become clammy and uncomfortable.  To do this they are probably not made from cotton but instead from a synthetic material - also known as being "technical".

Running socks also need to be durable and stand up to a lot of repetitive pounding, in fact I once tried my wife's pedometer and it showed over 10,000 strides in 6 miles.  That is hard work for feet, shoes and the socks in between them.  The socks also need extra support or strength in particular places in order to cope with the demands their owners will - I think the heel is a vulnerable area.

My X socks have some ridges built into the construction and this gives room for some air to circulate around my feet.

What else makes a good running sock?

Quickly forgetting you're even wearing them!  You should not be aware of them as you're running.  Also being made in a seamless way in order to avoid scope for chaffing or undue rubbing is important.

Getting a good fit is important.  You should be able to get them in a size which roughly reflects your shoes size.  Mine are also labelled Left and Right (which amused my kids!) in order to give a really good fit.  I cannot emphasise how important getting a good fit is so important; the wrong size, shape, material or design could lead to blisters - this can be disastrous.

How much do they cost?

Allow £10 per pair, give or take a little.  That might sound expensive but when considering their importance and durability, it's not too bad.  The X Socks in the above photo have served me well for about 2,000 miles

Anything else?

• Be prepared to experiment in getting the right shoe / sock combination right as it can make all the difference.  If you cannot afford these right now, simply save up and don't be put-off by running in ordinary socks for now
• It is worth getting 2 or 3 pairs
• Although they are expensive, they really are worth it.
• Buy them with your new running shoes and ask for advice if you're unsure which to go for.
• Sometimes relatives ask for birthday or Christmas present suggestions and socks seem ideal for people, price wise.
• It is better to have a clean pair for each run - personal hygiene
• See my recent article on looking after your feet.

Is curry good for runners and cyclists?

Following on from yesterday's blog post on Fauja Singh, the 100 year old marathon runner, I have given some thought to his liking of curry, particularly ginger curry.  Has this made a difference or is it coincidence?  Is curry good or bad for you?

I am not expert chef or connoisseur of Indian food, though I do occasionally enjoy making a curry.  At home my family will sometimes be brave and share a curry if it is sufficiently mild and even my mother-in-law has been known to enjoy something with a bit more "impact".  Having said that, I highly doubt if my mother-in-law would describe herself as having been a runner or even a cyclist.

What is curry and is it healthy?  I think of curry as the flavouring of whatever food it is cooked with i.e. chicken curry, vegetable curry, beef curry etc.  Then there are the various terms such as Korma, Masala and of course, the infamous Vindoloo and many others.  Some ingredients are:

Ginger: some real health properties as Kauja Singh can testify and also it tastes good.  It has a "warming" kind of taste which is why it is nice if you're feeling cold or chilled.  It has an anti inflammatory effect, which might help relieve some of the worn joints after a long run.

Onion:  a common ingredient in Indian, Chinese and Thai food, an easily grown bulb-like vegetable.  It is of benefit to the blood and amongst other properties it has an antiseptic effect and may protect the stomach against cancer.

Tumeric:  a strong, powerful flavour in my view and has a potent effect in supporting the liver and is believed by many to have wide-ranging benefits

Chilli: possibly the strongest of flavours and range from very mild to a red hot explosion in your mouth.  The critical chemical is Capascin which is good for the respiratory system generally

Yoghurt:  perhaps an unlikely ingredient but one I have found is a natural antidote to the strong flavours.  Being a dairy product, it contains good levels of calcium and some vitamins.

So it seems many of the ingredients in a curry are good for us but it all depends on what the curry flavour is applied to.  Curried fatty meat is not a great idea, no matter how great the spices are, so some food-for-thought then.  Perhaps it is also a reminder of why having a wide ranging diet is a good approach.  Each of the spices (and many others) each bring specific nutrients which we might only need in small quantities on an occasional basis or for the treatment of a temporary condition.

So, good for runners and cyclists?  Yes I believe so!

Fauja Singh: Marathon record breaker at 100

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On 16th October 2011 Fauja Singh has set another record by becoming the oldest marathon runner at the age of 100.  He ran the Toronto Marathon in 8 hours 25 minutes, ahead of five other runners.

Living in Ilford, London but originally from the Punjab, he took up running seriously at  the age of 89 following the death of his wife.  His training consists of running 10 miles each day, which to me sounds impressive.   Looking at him, you can't help but notice he's in good shape and as far as his diet is concerned, it consists of Ginger Curry and lots of tea.  I'm sure there are other things but that sounds a good starting point.

When asked about his extraordinary achievement he said "the secret to a long and healthy life is to be stress-free.  Be grateful for everything you have, stay away from people who are negative, stay smiling and keep running".

I think we can all take a leaf out of his book, so to speak.  Although I can only say this anecdotally, I believe having a positive attitude towards health, life and general direction does have a bearing on our health.  Of course we cannot prevent illness and disease completely by having a positive outlook, that is a fact of life.  In periods in my life when I have had less general happiness, I think I have been prone to colds, bugs etc.  Likewise I nowadays resist these things through being positive, keeping fit, sleeping and eating well.  Dealing with problems in a proactive way helps, much better than pretending they'll go away if they're ignored for long enough.

We can help ourselves by having a "half full"  outlook and taking care of ourselves.  Having a good measure of self belief and determination is important too.  For myself these things work and I often find myself focusing on the positives - like the fantastic outcomes and sense of achievement along with the need to rise above all of life's challenges.  Sounds a bit like a self-talk module in Cognitive Behavioural Therapy which I still remember from a training course many years ago.  Having the belief of "I can do this...." really helps.

Fauja Singh adds that he avoids negative people and I think there is something to be said for this.  Do you find that some people's disposition can be infectious in some way?  I think so but I think it's a skill in managing this which is important and goes beyond simply avoiding such people.  But who am I to say this?  Fauja Singh has just run a marathon at 100 and I'm about half his age: we should all congratulate him.  Perhaps we should go further and allow his routine and approach to be a challenge for ourselves?

Water bottles from Bob's Cycle Center, California

I am very thankful to my Californian friend Dee, who's also a keen cyclist and good friend.  I mentioned a while ago that the water bottle he kindly gave to me back in the 1980's is still going strong.  He was so impressed, he got hold of a more up to date version, also from Bob's Cycle Center in California and sent it to me.  So here are both on my bike, while I admired the view from the top of Dunstable Downs.

So thank you Dee and thank you to those folk in Bob's Cycle Center.  I'll need a new frame if I get any more water bottles!

Can anyone in California guess what my bike is leaning against?

Why it is easy

Early this morning I had a short run, just a few miles while it was getting light.  Also the first frost of the autumn and another glimpse of those lovely early morning mists lingering down in the valleys.  All is well.

It was also the maiden voyage for my new running shoes - Brooks Vapour 9 - pretty good and more about these another time.  I found myself thinking of the cost of all this sportiness, keeping fit and healthy living.  On one hand I could feel a tinge of guilt (public sector pay freeze, rising prices etc.. mean we are well over £3k worse off a year) and then I thought some more.  Throughout our married life, over 15 years now, we have each had a critical illness policy.  These don't come cheap but I have always justified it as my monthly invoice for staying free from critical illnesses.

Some readers will know I quit my gym membership earlier this year and again I had no problem in justifying the cost of the membership while I had it.  Buying an occasional pair of running shoes, entering the odd race, buying this or that all adds up.  So how do I justify it?  It is simple.  Without investing the time, effort and a little money in keeping fit means I stay in good health physically AND mentally.

Many times I have come close to quitting my job because of the stress and anxiety it causes and one would have to ask what benefit of quitting would it bring for my family?  Probably real hardship before too long.  It would lead me to feel even more anxious if I were not providing for my family and the guilt would be profound together with the long term consequences.  The good Lord has given me a job and a brain to do it, plus a means of handling the stress.

How about you?

Cycling and sunglasses

Ordinarily I loathe wearing glasses of any kind but increasingly I need to.  Firstly I couldn't be sitting here typing right now without glasses through being long sighted (allegedly to do with this middle age stuff) and also because my Optician emphatically says everyone should wear sunglasses in bright conditions.

Years ago I used to wear sunglasses but frequently lost them and eventually gave up.  Nowadays through having retina problems I am trying to take care of my sight a bit better.

There is much evidence to confirm excessive sunlight, containing ultra violet light is harmful to our eyes.  Too much bright sunlight can increase the chances of cataracts and glaucoma, neither are trivial to deal with.

I hate the idea of donning all this trendy gear for a bike ride (helmet, padded mitts, SPD shoes and sunglasses) as it takes away some of the freedom and the carefree appeal of cycling.  We live in a society in which our transport system is so regulated and controlled, cycling is almost the last part yet to come under officialdom's policy making machinery.  So, I resisted.  Then first came the helmet (obliged by family), padded mitts (did I tell you I injured my hand in January and it STILL hurts) and now sunglasses.

They do have some mitigation though:

1. They were fairly economical - £20 from Boots (July price)
2. They seem good quality
3. They keep flies and flying insects out of my eyes (eye hitting an insect at 40mph is disconcerting)
4. My kids say I look super-cool wearing them
5. As "sports" glasses they have a good "grip" and don't fall off
6. Quick and easy to get used to them
7. The right level of light-blocking