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.
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
|Fork||Bontrager Race Lite, carbon w/E2 aluminum steerer|
|Tires||Bontrager Race Lite, 700x23c|
|Shifters||Shimano 105 STI, 10 speed|
|Front Derailleur||Shimano 105|
|Rear Derailleur||Shimano ULTEGRA|
|Crank||Shimano R-600 50/34|
|Cassette||Shimano 105 12-27, 10 speed|
|Seat Post||Bontrager Carbon|
|Handlebars||Bontrager SSR VR, 31.8mm|
|Stem||Bontrager Race Lite, 7 degree, 31.8mm|
|Headset||Aheadset w/cartridge bearings, integrated, sealed, alloy; 1-1/8″ top, 1.5″ bottom|
|Brakeset||Shimano Tiagra w/Shimano 105 STI lever|
Day light saving is over, it’s staying darker for longer in the mornings and getting darker a lot earlier in the evenings. The weather is still pleasant enough to want to enjoy a ride, but particularly if we are riding on the roads, we must remember that it has become far harder for motor vehicle drivers to see us.
AS CYCLIST WE MUST TAKE RESPONSIBILITY FOR THIS.
There are two things we can do dress appropriately, that is bright colours with reflective strips and
There is a huge range of lights available and we have chosen to put in a the BBB range.
Why BBB? Well, because they offer a large range of lights from lights purely designed to help the cyclist be more visible right through to the 3 Watt Led HighPower Headlight with Battery Pack. That is a huge 1840 LUX, with this headlight not only are you extremely visible to on coming traffic but you can ride safely with enhanced vision of whats in front of you.
The BBB range of lights offer quality bicycle lighting at affordable pricing and Great Southern Bicycle Co has a full range on display in store ready for you to test.
REMEMBER DAWN & DUSK ARE THE HARDEST TIMES FOR YOU THE CYCLIST TO BE SEEN SO GOOD LIGHTING IS ESSENTIAL.
Esther Vallejo is the Director of Passion8 Personal Training based in Melbourne, Victoria. Most days of the week, you can find her in the great outdoors providing elite personal fitness services, nutritional guidance and the motivation people need to achieve their goals.
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 firstname.lastname@example.org 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.
THANKS AGAIN ESTHER