Frank Kinlan's Blog – Page 33 – A weblog offering firsthand advice to the overweight looking to improve their health and lifestyle through cycling. A link to a pdf of the diet I am following is on the Diet under the About menu.

Testing Thumbnail Images

The look of the site is about to change now I’ve worked out how to post thumbnails. This should improve the downloading speed of the page. Thanks Paul for the tutorial and the site mods. I’ve been meaning to change the page for a long time, the green is the new Discovery Channel colour which I quite like, the blue border is a Trek Madone colour so thats going to stay. I’ve finally got around to changing the wheel to a picture of me doing the Steve Cummings training ride.
Pictures will be 1024X768 so will be fullscreen when clicked a couple of times. It just means the blog will be quicker to load for those still on dialup.

Oat Cluster Comparison (Quaker Oats, Tesco, Lidl, Jordans Superfoods)

Thought I would post a comparison on Oat Clusters. I have these most days topped off with at least three types of fruit or berries. The only time I won’t have this breakfast is when I ride out to the Eureka Cafe for Franks Breakfast. The Tesco and Lidl (Goody) brands are called Strawberry Crisp as they contain freeze dried strawberries, the Quaker Oat Granola contains Raisins instead. There is nothing taste wise between the Tesco and Goody strawberry crisp, I would swear they were the same thing until I saw the nutrition information.

I’ll list the nutrition information first as thats what I now first look at when I pick the packet up. All figures are for 100g and off the packets.

        Quaker Oat Granola      Tesco Strawberry Crisp    Goody (Lidl)Strawberry Crisp    Jordans Superfood

Energy       411 kcal                   405 kcal                              436 kcal                415 kcal
Protein       8.6g                     10.2g                                    6.7g                    9.0g
Carb           73g                     66.2g                                   68.8g                  64.7g
Fat            8.8g                     10.5g                                   14.9g                 13.4g
Fibre          5.2g                     10.2g                                    4.9g                    8.6g
Salt           trace                        0.2g                                   0.01g                    trace

Cost £1.99 £1.58 £1.29 £3.68 !!!

On the Tesco box it also breaks the information down into a 50g serving with the three different types of milk. The Quaker Oats Granola 50g serving doesn’t contain any calorie or fat information regarding it being served with milk. The Quaker Oat Granola box does say it has typically 50% less fat than other similar products and from the figures I would tend to agree with them.

I’ve only weighed the portion I pour into the bowl once and it came out at 60g. As the plan I am following is portion based thats what I did, I weighed what looked like a portion.

From the above figures it looks like you get what you pay for on the more is less scale. I wouldn’t rule the Goody Strawberry Crisp out in future just because it has a relativly high fat content, it had a better texture than the other two as the cluster size was bigger. For some the 80p saving may swing it, and even with 10g of fat in a normal portion it probably a hell of a lot better than what most people eat.

I’ll leave it at that unless somebody wants a list of ingredients. There is not that much to choose between any of the products, the costs mount up when you are trying to use out of season fruit and berries.

I’ve recently tried Jordans Superfoods Granola. It is Oat based but also contains dried Blueberries, Cranberries, Almonds and Pumpkin seeds. 415 cals per 100g and 13.4 grams of fat put it around the Goody (Lidl) Granola. The problem is although it’s a good product it’s very expensive.

I’ve bought some from Tesco,s but it was £1.84 on a half price offer. With a full price of £3.68 this just isn’t going to sell.

Whatever Oat Granola I have these days I put at least three berries or fruits on top of it. Fresh berries are expensive and their fridge life is about three days. I can’t see myself buying this product at full price, at half price it is lined up with the Quaker Oat Granola. I still prefer the Quaker Oat Granola with the fresh berries rather than freeze dried versions. Superfoods might be the latest buzzword healthy eating wise but I can’t see the need for a 100% premium for it. A bag of pumpkin seeds doesn’t cost a lot and would go a long way if you added it to one of the other granola,s.

I’ll post this link about the cholesterol lowering effects of oats as mine is now down to 3.4 without any medication.
http://cholesterol.about.com/od/cholesterolloweringfoods/a/oatmeal.htm

Weekending 12 Aug 07

Monday: Couldn’t get a spinning class at Europa Pools but managed to get a space in Barbara,s class at West Kirby. Had half an hour in the gym beforehand doing a few weights. Rowing and the Arm pedaling contraption for 6 minutes @ level 6.
It was a full class and then another two came in. These days I don’t waste any time turning the legs over waiting for the class to start. I need to increase my pace if I’m not to get dropped by the North End.
So flat out it was, 836 calories worth with a Maximum Heart Rate of 185 BPM. 55 minutes worth of on the limit spinning. First class of the week, what with the rides at the weekend it promises to be a fruitfull week.
Tuesday: On the reserve list for Europa Pools spinning class, the early one.
Got to Europa Pools early to get a place as it was there were 3 bikes left when the class started. Went the gym beforehand to do a set of weights.
680 calories burnt which was a surprise as it was nothing like the previous nights class. Average pulse was 132 for an hour and five minutes.
Before that I’d done a couple of miles on the Toy with my new shoes on and the levers in there final position.
Wedneday: Ride day, got to do my own thing as I have a dental appointment in the afternoon. A Steve Cummings training ride might be a possibility If I set out early.
as it was I did a Wirral circular route of 48 miles. Good weather made for a good ride.
Spinning at Europa Pools also.
It was Sarah’s class tonight as Sheila is still on sick leave after doing her foot in on the step class. Was told I was the talk of the class on Louises second class. Take heart there are no bad classes, the classes are what you put into them. I measure what I put into a class. Just doing a class means you arn’t out there doing something that you normally shouldn’t be doing.
Anyway back to the class, it’s hot. A lot haven’t turned up as the rollcall still leaves 6 empty bikes. We are all thrown by Sarah,s routine, different music and a new style can throw anybody.
Sarah has already been contacted by the Luddites about the routine and she is only standing in for Sheila.
The whole point of a routine is to vary it, variety is the spice of life. Take Barbara,s classes. I can do one of these on autopilot. Barbara does a LOT of classes and if you only do one or two it feels like a tough workout. If you do five a week it doesn’t, I could do it so to speak. The music plays and you know what is coming up it’s got to the stage where I’m doing the routine to the tune.
Anyway back to Sarah,s class 500 calories but the whole thing is that it was a DIFFERENT routine. Forgot my towel which didn’t help. Had some news of Steph from one of the other spinners on Tuesday, she,s in good form and having the time of her life by the sound of things. Steph took classes at the Oval.
Thursday: Louise,s class at Europa pools just as it turns out I hadn’t booked. Two new girls in the class and I’m next to them. This pair look like they are going to struggle as they haven’t a clue what they have let themselves in for. I was going to ask them which one put the other up to it. Before you all come down on me like a ton of bricks read the Spinning page. I spoke to the girl next to me twice about the level one setting as it hadn’t sunk in. She had turned the resistance out by about 6 turns so there was no way she could ever get it back. A quarter turn of nothing is still nothing.
The thing is one of them said to Louise that they found the class EASY!!! they did absolutley nothing !!!!!! ( exclamation marks are my least form of objection) . The girl next to me nearly came out the pedal as she had no resistance in. Louise came across but they still haven’t twigged it’s all about the resistance level. I say all this as I know we will never see the pair of them again. As for the rest of the class we all know who is kidding and that is no one. I’m the only bloke again in the class but all of these girls give it a good go for 45 minutes.
660 calories by the time I had cleared a few bikes away, shower , home. Hi 164 BPM.
Friday: Booked in for Sarah,s class and the prospect of a Steve Cummings training ride.
Steve Cummings training ride it was, weather was brilliant at the start but clouded over in the afternoon. 73 miles and four cafe stops. 16.2 mph average speed so not the fastest. Might as well write it up as I took a few pictures around Oulton Park
Sarah,s Class at Europa Pools 540 calories but I did have the fan on me for most of the class as there were only seven of us. Sarah offered to do a tougher class next week!!! but we declined as the classes are as tough as you make them.
Saturday: Out with the NorthEnd, we nearly made it to Corwen. Ride write up further up the page. 90 miles
Sunday: Ice cream farm with the NorthEnd and a Wirral Loop as we were back at the Eureka for 10 past 1. 82 miles. Grand Total for the week 295 miles.

NorthEnd ride to The IceCream Farm (with a RoadRace thrown in)

Not what I had in mind today as I had planned to do Cliffs CTC ride to Panorama which I was looking forward to. It was scheduled for a 9.30 start so I knew something was amiss when I was the only one there.

As it was the North End were going to watch the finish of the roadrace at Saighton so I tagged along with them.

As you can see it’s a fine day, this was one of the few times on a North End ride that it was possibble to take a picture. If I was with the CTC I could be off the front and still have time to get a decent frontal shot. Not a chance with these guys, it’s seen as a personal attack. There is a big difference in riding style and pace. Club riding is the next step for me and it is a totally different level to the CTC rides I have been doing for the last year.

I’ll recap for those that don’t know me or what’s happened over the last year. A year ago I joined the CTC to ride with a group, before that I rode on my own as every Tom Dick and Harry used to pass me. This isn’t as bad as it seems I was out there learning the craft. If your as overweight as I was you need to do the basics first which is getting your basic level of fitness up. I’ll stop now as this needs a separate post of its own rather than a ride post. Riding on your own will give you the chance to get to know yourself possibly for the first time, a chance to explore a few limits and make a couple of mistakes out of everybodies eye.

Back to the ride, Tempo leads off and it is up to the rest to catch up. It’s a more disiplined approach and if you dawdle your not going to be on the ride.

Dave, I’ve got some pictures of the race finish if you want them.

With the race over with a mix up over the bell for the final lap it off to the Ice Cream Farm. There were a lot of what are now familiar faces at the Ice Cream Farm. I thought it would have been packed now the kids are on their summer holidays but it wasn’t so.
Seafood bagguette for me and a cold drink.
Really great weather for the ride back to the Eureka.
Not what I expected when I set off for the Eureka but another great day.

Link to MotionBased Player

Link to Google Map of ride

North End Ride to Denbigh

I might as well start at the begining, it was down Resthill and heading out on Route 56 when I got delayed by the cows going down the lane to another field. Spoke to what I guess to be the farmers wife about what time the cows get moved as they were herded into the field.

Out at the Eureka I’m early as I need to get breakfast. I tend not to have a breakfast before a ride out to the cafe. It’s the only time I forgo the Quaker Oat Granola I normally have.

I have no illusions about riding with the North End, I’m being tested to see which group I’ll be riding with. Dave who has commented on here is riding with us and he is racing tommorrow. Big Phill is also with us at least untill the top of Paper Mill Lane. Before that it was my ride across the new bridge and boy was it windy.

Paper Mill Lane is the first climb of the day. Andrew and moi are first up and this is where I have a little dig by going off the front. This was equivalent to lighting the blue touch paper and wakes everyone up. Everyone is out the saddle racing up to the junction.

I’ll fast forward to towards the end of the ride at Loggerheads. I’ve been dropped of the back on the descent from the top of the Bwlch to Loggerheads but on the climb at Cadole I start reeling the group in (they have reformed). Anyway having reeled them in I ride past them in the big ring to boot. There is a loud shout of “Oi !!!” which I laugh off. This really set the cat among the pidgeons and it’s a sprint to the top of the hill. This is where I am weak, the TLI Oulton Park Series proved that. I am at or near my limit on these rides so there is nothing in reserve when I spark off something like this.

Once over the top it was a 44mph ride down to Mold which is where I lost contact with the group as I got caught by a set of red lights and a pelican crossing.

Now back to the ride. Next up was Northop and the lights where a prat in a car decides to give us some verbal abuse. It must be a North End thing but I’m amazed what confidence a tin box gives some of these idiots.

The next bit is familiar as I rode it with Janet and Ray a few weeks ago. Same route up to the A55 and onto Halkyn. Around Pentre Halkyn the bottle cage on the Toy looses a screw while I am taking a drink so I have to stop. The thing with riding with these guys is the pace, it’s fast, even for me. On some of the climbs I am maxed out at 178 BPM. This is just trying to stay with these guys, some of them aren’t even breaking into a sweat. It’s dripping off me.

It gets a bit lumpy around Tremeirchion but the scenery in this neck of the woods is fantastic. We have a run in to Denbigh and then it was a climb up and around the castle. It’s been heavy going up to now and the lunch stop is scheduled in for the Cafe by the river at Ruthin. Looks like beans on toast all round. The problem in this neck of the woods is water or any form of liquid. I’ve emptied my bottle and it needs a refill.

After the Cafe stop at Ruthin there is only one way back today, straight up the Bwlch. I get shelled off the back on the run up to it and it is quite steep at around 10% on the hairpin bits. Then it is on to the main climb which I didn’t feel too bad on, this was because I’d reeled in Dave and passed him before the bend that leads up to the summit. It’s then a fast run down to Loggerheads where it gets strung out a bit.

Which is where we started, me passing the club captain on the climb before a 44mph run into Mold where I got stuck at the lights. I called in to see Keith at Eureka sports before meeting up with them back at the Eureka.

The ride home was through Puddington, Burton, Denhall Lane, Neston and Parkgate and back up RestHill for another great day out.

83 miles. 4700 ft of climbing 5200 calories burnt Avg speed 16mph with a max of 44mph.

Link to Google Map of Ride

Tour de France Prologue

Seeing as the race is over i’ll finally post the Prologue pictures

The camera battery finally gave up the ghost after this shot so I had to revert to the old camera. Results are much the same and but

five seconds to go and he hasn’t made the start yet.

Pity it turned out the way it did for Ramussen but I allways wanted Contador to win ever since he won Paris-Nice.

Weekending 05 Aug 07

Monday: Gym after Work, still not sure about getting in on a spinning class. Need to do some weights whatever happens. I ended up being on the reserve list so had an hour in the gym. Four minutes on the rowing machine had me rowing a kilometre which is an average effort. Louise drags me out the gym saying the desk had told her I was upstairs.
After my whinge about hovering I’m excused hovering but have to do a hill climb as a penance. Fine by me.
Two new girls in tonights class and one of them ends up falling off the bike banging her shins. You don’t normally come back from an incident like that, we’ll just have to see.
640 Calories burnt spinning, 300 in the gym. Hi of 163 BPM which is not a lot these days.
Tuesday: Work, no gym. On call I’ll have to see how it works out. Chinups and pressups. Weight free workout.
Wednesday: Rest day.
Thursday: Barbara,s spinnining class at West Kirby. 677 calories burnt and a max heart rate of 183 bpm on my birthaday of all days. Sheila still has something wrong with her foot so no classes at Europa Pools. Average heartrate for the class was 151 bpm.
Friday: Booked in at West Kirby again. A complete contrast to thurdays class. Yesterday was extremely hard work as there was no fan. Today there was a fan for the whole class. This meant i burnt 649 calories but without the extreme effort and heat stress of the previous night. In contrast max heartrate was 157 bpm. Spoke to Catharine after the class about the site and she kindly left a comment, thanks.
Saturday: Ride day.

North End ride to Llandegla Mountain Bike Centre

This was my first ride out with the North End, it started off with me following Dave at 25 mph to catchup with the others heading out to Woodbank. It was down to the Dee cyclepath and along that to Saltney Ferry footbridge. Just past Bretton one of the group picks up a puncture which slows things down a bit.

Now this is my first time out with the North end so I don’t know what the pace is going to be. The first test is when we turn off the Mold Road for a 5% climb up to the A55 footbridge. Climbs like this blow groups apart and I move off the front on this one. There is a comment about a drug test at the end of it as I am in my Discovery Channel kit.

For me this is my natural pace for a hill like this. At the gate it’s a wait for the group to reform. Another climb and then we cross the A55 and head for Pennyfford. The group reforms again but splits as most of it is going to the cafe at Ceffyn y Bedd. Dave, Mark, AN other and moi split off on a more direct route as the cafe closes at midday.

Once there Dave, Mark and I turn off up the Ffrwd Road. I’ve been down this road and it’s a blast, climbing it is a different matter. Dave gives me some instructions about waiting at the cross roads which I thought was a bit premature but proved to be the case. It’s not called the steps or staircase for nothing. Parts of this climb are steep, around 15%, it’s do-able in the middle ring. This had me maxxed out at 177 BPM on the Garmin HRM. Mark had dropped me on this climb as he is a natural climber. I’d clawed some of it back but the gap went out again. Contador I am not, YET.

We turned off for the Mountain Bike Centre even tho it is not signed. When we got there it was packed. You only have to look at the bike racks to see that there is some serious money here. By the looks of it we are the only ones that have arrived by our own power. It’s a pity that this stretch of road needs resurfacing otherwise it’s more suited to a 4X4 on the route we took.

I ended up having a piece of cake and a cup of tea, Dave and Mark ordered toast. What arrived was a two doorsteps per plate, then another two plates arrived. Once this was over it was time to head back to the Eureka. It’s a fast descent from the centre. There is one short climb that registers 16% on the Garmin Edge 305 but other than that it’s all downhill. The whole ride is at a quicker pace than what I’ve been doing for the last year. This is just what I need at the moment. The routes maybe not as scenic as some but it’s early days yet.

Had a few look at the new bars on The Toy , once I have sorted the lever height they will be perfect. There is even a moulding to rest your thumbs on when on the top. Superb.

Link to Google Map of Ride

Weekending 29 July 07

Monday: Work, chinups and a couple of sets using handweights. Stopping late means I can’t fit a class in and I want to watch the Tour. 20 Pressups, bed.
Tuesday: Work, late spinning class at Europa Pools.

Rest Day in the tour and Vinokourov has failed a dope test. I was browsing the Paceline forum last night and saw a thread giving Levi Leipheimer some stick for being fourth and not trying. It struck me that Vinokourov did the same as Landis did last year, dropped a load of time and then won the next stage. This made me think Landis may have been clean. All this has done is now put the spotlight on Landis and that he probably did dope.

Not the best of days at work had me fired up for the gym and spinning class. Weights, rowing for 5 minutes a 2.01/500m and treadmill for 1km @ 11km/hr with a 1% slope had me burning 340 calories before I sat on a spinning bike.
An overbooked class had Louise giving up her bike and doing step instead. All this commotion with sorting the class out meant I had the fan for longer than I normally do (normally I wouldn’t want it). All this contributed to a 700 plus calorie burn. Max Heartrate 174 BPM.

Bumped into Miles on the way out and had a chat. Miles is of Brimstage Time Trial fame. He set off a minute before me and we both got passed by Steve Cummings.

Correction from Alex, it was Miles.

Wednesday: Lifestyle and Weight Management Course followup class. Same time, same place. 82.7 Kg This morning. It was a good turn out from the last class to finish their twelve weeks, this is a good sign. I haven’t spoken to any of them since their four week class as we only pass in the corridor once a month. They’ve been following this blog and knew a fair bit about how I’ve done(They know a lot more about me than I know about them thanks to this blog ). Which is what it is all about, I may have twelve months on some of these people but I still think it is important to turn up as I am still on this BHF plan.

For half the last class to turn up bodes well as the course lasts a year and the big gains are made after the classroom lessons have finished. After twelve weeks you should be equiped for life, the rest is up to the individual.
Spoke to the class that are just on their fourth week, this is a critical time for them. Opinions have probably not been formed if this is for them yet. Half may not make it to the end as the lifestyle change may be just too great.

I explained about how this all came about and how I started out. The before picture got circulated and it does come as a surprise to many. Nearly Eight stone is a massive amount of weight no matter you want to look at it. I keep turning up as the people that inspired me told me to stick with it.

Thursday: I was predicting Alberto Contador to win the tour but I couldn’t have thought it would turn out this way.

Spinning class at Europa Pools, full class and couldn’t get into next weeks class as it was already full. 600 calories burnt and bike number 15 is hard work once you start cranking in the resistance.

Just a word on Spinning etiquette, it’s a bad show if you don’t put your bike away after the class having watched the rest of the class stow theirs. Another case of the usual suspects. Sheila,s Fusion or Step classes need the room after us and it’s only fair that they start on time.
The next one is taking up a disabled parking space when there are spaces free in the pay and display. Traffic wardens book you for taking up a disabled space even after hours, either that or your abusing the badge. Other than that another good class.

Friday: Another new day. Rode out to the Eureka for Breakfast, felt good once I had climbed up the hill to join Route 56 and the weather was fine with a large black cloud blowing past Willaston leaving the roads wet. Once on the Chester High Road I’d slotted behind a lorry that had to stop at the lights by the Garden Centre. The speed slowly crept up as it was heavily laden. Before you know it I’m doing 36 mph behind this lorry. The only thing stopping me was the eureka coming up after the traffic lights. Just had a look at the data on the Training centre, it’s superb.

Spoke to Dave from the North End about rides and It looks like I’ll be giving it a go.
Did my route through Puddington down to the marsh and had a stop at Ness gardens before going on to Parkgate. At the end of the parade I see a chap on a bike posting a letter, I’m just ambling along starting to climb up Boathouse lane when he comes past dancing on the pedals. Well I’m not about to get dropped by this guy so I set off in pursuit. I’m still in the saddle as we head up the road.

He has another dig then turns off down Wood Lane, livened the ride up. Rode through Heswall and called in on my mum and dad. Had the wind behind me going up Station Road towards Lever Causeway so it did flatter the average. Up Resthill and that was me done for the day, avoiding the rain. 24 miles.

Spinning class booked for West Kirby. Europa pools had rang to say sheila,s class was cancelled so I managed to get a place in Barbara,s class in West Kirby. Haven’t been there for a while but the bikes seem well maintained, all had bottle cages. Vocal class, I’ve got to mention the girl next to me, she was wearing a jacket throughout the class!!! gave me a run for my money. Stick some of these girls/women on a bike and they would waste a lot of guys. I’m the only bloke in this class and a few would give us a run for our money if they ever took up the sport.
Sweat was pouring off me as I was having a good go as always.
Anyway 700 calories burnt and a Max Heartrate of 177 BPM which is this weeks high.
Always a hard class at West Kirby for some reason maybe it is the structure of the class.
There is no rest between hills, sprints etc so to speak of so you are always near a peak.
If you can count to four you should be allright. No hovers made it a class to remember. I hate hovering, It imposes too much stress on the joints for me

Saturday: Possible ride day whoohoo!!!!!!
Rode out to the Eureka passing some of the North End on the way out, 25mph on the Chester High Road. I needed to get there quick as I needed to get breakfast before 10 am. I ended up going out with one of the North End groups to Llangdegla Mountain Bike Centre. Turned out to be a good ride.

Janet,s Birthday Ride.

I’d turned up at the Eureka thinking about going out with the North End as the time has come for me to move on. A year ago I didn’t ride with a group but it just shows how I’ve come on.

Well that was the plan but plans change. I’d turned up to see Ray without his new bike (A Trek Madone 5.9 SL, around 3.5k worth of bling carbon fibre) and Janet. Ray has a small Birthday cake as it turns out it is Janet,s Birthday. I was talking to Ann in the Cafe about Steve Cummings Team Time Trial crash on YouTube so missed the candle blowing out.

Happy Birthday Janet.jpg

Ray and Janet were recce-ing a future hilly ride which is just my cup of tea. With the forecast showers not affecting us it turned out to be a really fine day.

The route out was down to the Dee Rail crossing making our way to Golftyn Lane for the first climb of the day. It was then on to Northop and on up the hill to join the A55 for a short while turning off to Halkyn.

This used to be the main road to Hollyhead and would be packed with traffic with major queues at Northop nowadays you can ride two abreast on it. I’d had a tractor following me up it at about 12mph before I took this shot. Next up was Pentre Halkyn and then on to Rhes y Cae and the Ray has us going down a track called Fford y Graig.
If it was unsuitable for motors it aint much better on a road bike. Still it could have been worse.

Next up was Nannerch and we are taking the road to London Bridge with our stop at a shelter by the sanatorium at Llangwyfan. Conversation included Roy not being to see the pictures I took on the Bob Clift Memorial ride. 90% of visitors have broadband hence the increased res on the picture size. And google searches that bring people to the site. One of the odder one was “Liverpool Male models” sure enough I was there on a post I made about Mens Health Magazine. Nothing is what it seems these days but armed with information like this a guy like me could have some fun.

Janet on the Old Nant y Garth road.

Ray on the Nant Y Garth

I didn’t take too many pictures on this ride but some of the scenery was as good as it gets. The hedges might have needed trimming but the views were fantastic in the good weather. I’ve also altered my riding style again since the Snowdon Audax, descending at speed is now done on the drops with me covering the brakes. DuraAce/Ultegra pads are soft and progressive in this position and it paid off later in the ride.

It may look like I’m playing around but the increased feel and leverage is well worth it. Parts of this route I rode on the Iceni in the wet with hard rubber pads it was not a nice experience and all it did was grind the rims down with me braking all the way down the hills.

Considering this is summer it is amazing how little traffic there was on the ride. The above is the old Nany Y Garth road and is typical of what it’s all about.

Ray had explained how this ride covered two mountain ranges and it is a cracking route. Just make sure you have enough supplies with you as shops and pubs that are open are thin on the ground. Even the Cafe at Loggerheads was closed. We had a stop at the village store at Llanarmon yn Ial for an Ice Cream, a drink and a small Barra Brith for me as I had nothing left to eat. Very pleasent.

The above pictures are around Cilcain, I like how the winding road has come out on this one. Before this on a fast descent of the A494 I overshot the turn to Cilcain,no problem I wasn’t going to waste a good strech of road. 1st left means 1st left I guess.

More later but some Stats
A year ago I hadn’t joined the CTC yet so a ride like this was beyond comprehension, thanks to Janet and Ray for a grand day out.

82 Miles , 4900ft of climbing. 4 20% (1in5) climbs. 1 ice cream stop. Max speed 39.5 Mph. Avg 12.7 Mph.

Link to Google Map of Ride

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