The Man

Beautiful South Gippsland on a Sunday afternoon with a wonderful Autumn sun and some great company. The Great Southern Rail Trail, the section from Meeniyan to Fish Creek.

Hadn’t had a ride for a long while so 40 km round trip, well I wondered, hadn’t done a ride like this on a Gary Fisher Cobia 29er MTB either so this was going to be different.

Gary Fisher Cobia 29er Mountain Bike

Would usually have thought about a Hybrid for this ride. 700c wheels, narrower tread you all know, a bit faster than an MTB, a little less pedalling and greater free roll on the long but gentle climbs and descents of a rail trail with an excellent if not bitumen trail.

Well I have got to tell you not anymore. I didn’t need to get out 3 rd up front even with the longest and steepest of climbs and it rolled just as freely as any Hybrid in fact more like a comfort style flat bar road on the down rides. I was surprised especially since it had been so long between rides.

On top of this it was as stable as any MTB when it came to any ruts or holes in the track.

A further plus, if I had wanted to leave the trail and go bush it does that even better. So watch out Hybrids these versatile bikes are going to become  the norm.

Summary, the extra speed of a Hybrid and less pedalling than a 26 inch Mountain Bike but all the stability and off-road capability.

To check it out click here or come into Great Southern Bicycle Co Leongatha and go for a spin.

By the way, lunch at the Orange Roughy Cafe in Fish Creek just added that little extra touch to the day. Give it a try to and I am sure their friendly attitude and lovely meals will make it worth your while.

2 OLD WARATAH ROAD

FISH CREEK 3959 VIC

PHONE 03 5683 2207

GARRY FISHER 29er's AVAILABLE NOW AT GREAT SOUTHERN BICYCLE CO

Esther has taken the time to share the following tips with you, take a read and enjoy the ride even more.

Thanks Esther, Don

ESTHER CAN BE CONTACTED AT info@passion8personaltraining.com.au OR CALL 0431 429 523

For all the passionate people out there that love going for a ride as much as I do, there are two very important factors to keep in mind prior to jumping on the bike, as a Personal Trainer and a rider I would like to share them with you.

First Dynamic warm up – 10 repetitions of each:

• Stand with your feet shoulder width apart, roll one foot clockwise, switch to anti clockwise, then do the other foot.
• Perform a circle with your neck (eyes to the sky chin to your chest) to the right, switch directions to the left
• Hands by your side, perform a full arm rotation (both arms at once) up to the sky and back performing a circular motion and then switch direction
• Standing with your feet shoulder width apart  picture yourself drawing a circle with your tail bone on the ground one way for 10 then the other
• Now put your feet together and place your  hands on your knees in a squat position, roll your knees in a circle to the right, then switch to the left again 10 reps – my fav

These stretching exercises will take less than three minutes and the aim is to lubricate all the joints so your body will be ready for safer pedaling 

Cool Down Static Stretches – holding the stretch for 15-20 secs

• Standing up gently pull one of your feet towards your glute (bottom) to stretch the front part of your thigh (quadriceps) hold the stretch then switch legs
• Place your feet together and bending at the hip keeping a straight back with your head and neck straight keeping a neutral/normal posture, this will stretch the back of the thighs (hamstrings)
• Kneeling on the ground,  bring one leg forward so it is bent at the knee (90°) place your hands on that knee, stretch by gently pushing through with your hip insuring your rear leg remains also at 90°, hold the stretch and repeat with the opposite side. This stretch is very important as the hip flexors (Iliopsoas) get tight from sitting in the saddle.
• Holding onto a pole, or a fence at hip height with your arms straight out in front of you, bending your knees slightly pull back on the object you are holding then stretch and hold. This is great for your all your back muscles.
• Finally stretch through the chest by placing one hand onto a pole at shoulder height, pushing your body gently forward, hold and repeat with other side.

Cooling down is crucial as the body releases hormones that counter the effects of adrenaline which allows for rest and sleep – vital for maintaining peak performance.

TO GET PASSIONATE CLICK HERE

THANKS AGAIN ESTHER

For years now we have peddled on our 26 inch MTB’s and thought things were getting better as better they could be.

Then wake up in the morning and things have sprung up over night and now our 26 inch is a 29er Mountain Bike.

Hey these bikes go over boulders like the old ones never done, they’re faster and they’re nimble and Oh Gee just how much fun.

So come down to Great Southern and hook up for a ride, you got nothing to lose but your 26er and if doubter, no doubt a little pride.

29ers Oh Gee just how much fun

take a look

Probably shouldn’t bore you with this but when I sat down and ate my rogan josh (made by me) last night I thought gee this good.

You see I love all food but especially Asian.

You very rarely become a millionaire running a bike shop in a small (but beautiful) country town and I have to say that I for one haven’t found the secret to that.  So when I do eat out I like to eat quality but keep the cost to a minimum. Asian food seems to have the edge in this area. Oh the other thing I look for is a friendly warm atmosphere and family businesses seem more likely to achieve that goal.

So back to my point. While i was enjoying my rogan josh I thought about two of my long term favourite eating spots.

A PLATE FIT FOR A RAJ

Firstly The Taj Palace, an Indian restaurant in Nicholson Street Footscray. I have been going there for around twenty years, have enjoyed every single meal I have had there, have watched the owners family grow up while working with their dad and have been made welcome on every occasion. Real quality Indian food and extremely reasonably priced.

The second place I just have to mention is a place that provides authentic Malaysian hawker style food like no other I have experienced since returning from a 2 year stint living in Singapore in the early 1980′s. By it’s very nature hawker style food arrives at the table quickly, is basic and based on fast turnaround. So this place is not a place for a night out but it is especially good for those occasions when yo would like to enjoy an extremely nice meal but don’t have the time to sit around for hours.

SEA FOOD LAKSA I CAN TASTE IT NOW

Dishes like Laksa Lamak, mee goering and roti bread to die for. The Penang Coffee Shop, Burwood Road Hawthorne. Been going here since 1986, lunch, dinner, solo or with company just plain great and will not, I repeat will not break the bank.

Bikes complement eating, if you eat too much one night just make your next ride is a little longer, can’t get a car park near your favourite eating spot jump on the bike and ride there.

So jump on the bike and give one of these places a try I am sure you will enjoy both the meal & the ride.

Neither have a website but here are their details

THE TAJ PALACE

228 Nicholson St

Footscray 3011 VIC

Phone: (03) 9687 1020

THE PENANG COFFEE HOUSE

549 Burwood Rd

HAWTHORNE

Phone: (03) 9819 2092

I don’t think I have ever seen, any one, with more passion and enthusiasm for what they do and love than this bloke.

Take a look at this clip and you will see what I mean

Great Southern Bicycles Co web site’s Gary Fisher Showroom will go live next week.

Again, take a gander, you just gotta luv him.