Wednesday 13 March 2024

Riding in Spain

very steep hills great views

I visited southern Spain recently staying with my brother and sister in law near Malaga. Whilst there I had two cycling adventures. They live in the hills around Triana. I borrowed Fitz's bike.

Whilst not hot it was definately warmer than the UK.

I rode twice, both times to the Reservoir La Viñuela. The first was just a tester. I knew the hills were many and steep. They all averaged over 10% with max climbs of close to 20%. The picture above was at the top of the last climb before the descent to the lake. Both ways it hit over 20%. 

We later went for a walk around more of the lake. So I planned a second ride, this time intending to go further.

Reservoir La Viñuela

Reservoir La Viñuela
Reservoir La Viñuela
 

I wasn't disappointed. The weather was great and the views incredible. I took many pictures, I'll just add them all. Enjoy!

Reservoir La Viñuela

Reservoir La Viñuela

Reservoir La Viñuela

Reservoir La Viñuela

Reservoir La Viñuela

Reservoir La Viñuela

Reservoir La Viñuela

Reservoir La Viñuela

Reservoir La Viñuela

Reservoir La Viñuela

 

There was a campsite with barbeques. 

bbq   Reservoir La Viñuela

And a stream. I rode through it thinking is was shallow; it wasn't. I got wet feet. They dried very quickly though.

stream Reservoir La Viñuela

Most of Spain has had a drought for a few years. You are forbidden from using the barbeques. And the lake is at only 7% capacity.

lake nearly drained

I found this picture online to give you an idea of what it should look like.





Spain by train

eurostar
 

I was invited to visit my brother and sister-in-law in Spain. I have made a commitemnt not to fly. So how to get there? By train of course!

The journey was more expensive and took much longer but reduced GHG emissions considerably.

CO2 Emissions:

  • Flying: A one-way flight from London to Malaga typically emits around 180-250 kg of CO2 per passenger. A return trip would double this amount, bringing it to 360-500 kg.
  • Train: Taking the train can reduce your emissions by a staggering 85-90%. A one-way trip emits around 20-30 kg of CO2 per passenger, with a return trip coming in at 40-60 kg.

The first downside is the cost. Flying is subsidised; public transport is not or at least not to the same degree.

For the length of journey I made time is another negative. Shorter trips may compare better when you factor in getting to and from the airport and the extended check-in times.

Another way to think about it is as part of the holiday. I got to see Paris, Barcelona and Madrid, if only for short periods.

I carried my clothes in a medium sized backpack. Some of the huge suitcases I saw the last time I flew would be difficult to convey between stations as was needed in Paris. So that would be a consideration. As would transporting a bike. Fitz had a spare, or I could have hired one.

The journey there and back turned into two mini holidays.

Eurostar to Paris, then TGV to Barcelona for an overnight stop, then one change in Madrid before arriving in Malaga. The return was the same in reverse.

It meant I had some time in Paris as I walked between stations, a morning and afternoon in Barcalona, and an hour in Madrid. 

Gare du Nord
Gare du Nord

Gare de Lyon
Gare de Lyon

Both are impressive looking buildings.

It took me 45 minutes to walk the 2.6 miles from Gare du Nord to Gare de Lyon. It was raining and it wasn't very picturesque. I could have wandered more but I wasn't sure how long it would take me.

Place de la République
Place de la République

July Column
July Column

The trains displayed info much like planes do. Showing where you are and velocity. Through England I travelled at around 144kph (89mph). Once into France this rose to 245kph (152mph) after Paris the speeds increased. On the double deck TVG it was 293kph (182mph).

double deck TVG

double deck TVG
double deck TVG

The two trains in Spain both travelled at over 200kph (124mph) for much of the time.

high speed train in spain
high speed train in Spain

On the way home the display proclaimed 298kph (185mph); very impressive.

What was less impressive is Barcelona station.

Barcelona sants station
Barcelona sants

Malaga station looked very similar.

Madrid could have been more appealing. I'm sure it will when the rebuild is complete.

Madrid station outside

It looks better inside.

Madrid station inside

The morning in Barcelona wasn't enough time to see much. Just the La Sagrada Familia.

La Sagrada Familia

It felt a little rushed. And before I knew it I had to catch my next train.

Maybe I was tired, but the return leg was more stressful.

Madrid caused me some confusion; no problems as I headed south the previous weekend. I had trouble locating the correct platform, and which level it was on. I suppose it might have been that I only had 20 minutes to make the connection that had me panicked.

Also the Eurostar departure area in Gare du Nord is very small. When I got there it was full, and the passport control overly complicated. Two automatic gates that scan your travel docs and your face. Both didn't work for me at the first attempt. I eventually had to been seen by a real person.

Some lessons.

I used a travel agent to book the trains and hotel, maybe an extravagance. I could have done it all myself and saved some money, but it was quite complicated to get the timings right. I guess I could have had a simpler trip as my first go at international train travel, but I needed to get to southern Spain so that's what I did.

A backpack is best for train travel. It's so much easier to move around between trains if you don't have to drag a suitcase.

Label your luggage; I didn't think I need this because it was carry-on. But it's mandatory.

All Spanish trains require you to pass through luggage control; airport style x-ray machines. As did Eurostar. It takes time and should be factored in especially when you're transferring to other services.

Eurostar gates close 30 minutes before departure, or at least that's what they say. But on my way home they didn't open until 20 minutes before the train was due to leave.

On Eurostar you go through passport control twice during departure; firstly for the country you are leaving and then for the one to which you are headed. This worked more smoothly in St Pancras.

All seats have a power socket for charging devices. The Eurostar has one per two seats, the rest give each passenger their own. They aren't easy to use due to their location. Cafe's and restuarants rarely have accessible power. So I took a powerbank with me. It also meant that I could charge as I walked.

The train companies have apps to store your ticket, you can show an email or saved file using your phone. I had a paper version too, just in case of some device issuses. I couldn't get the Renfe one to work though.

I liked the ever changing view from the window; much better than clouds, or distant sea/landscapes.

There is a lot more legroom than on a plane.

I read sleeper trains are to be reintroduced. That would be excellent. It would cut journey times and cost. 

By the time I got home I was tired. I think if I'd not changed trains so often I'd have felt better.

I'm not a coffee expert, but I was not impressed with any of the hot beverages I bought at station cafes. I'd suggest you find an independent establishment locally. 

Vegan food was very hard to find generally, but at the station it was harder. I did locate this "burger", I would call it a pasty. And it wasn't too bad. The chain called Como had falafel wraps which were nice.

Malaga station coffee and food
Malaga station coffee and food

A short walk from Barecelona station was the Areca Bakery. Very nice coffee, but only sugary treats. There we others that servered sandwiches etc. They looked nice and were reasonably priced but contained animal products.

Areca Bakery barcelona
Areca Bakery Barcelona

Wednesday 28 February 2024

Black and white film

ilford xp2 super 400 black and white film

I was initially stumped for ideas. What theme could I use for this post? I'd never used this type of film so considered the shot before taking the picture. During the editing in the digital age I'd "test" to see if a picture might look better without colour. It was rare to think about it before pressing the shutter button. Maybe that wasn't the right process, but it's what I did.

This genre normally produces gritty, arty images, or cityscapes decay and drama. I don't have this locally. I did have long shadows. I planned a walk around this idea.

black and white goalpost

black and white water fountain

black and white bench


As I wandered around I realised I'd missed an opportunity; autumn. Not for the colours, but for a chance to create something a little different. You always see golds, reds and oranges during this season. 

autumn colours leaves


Could I have done it a little differently? I used what was still in evidence.
 
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A few months have past since the above. Now into 2024 I went for a walk around Kenley airfield.  

Established in 1917 aeroplanes were constructed from sections and flown to Europe for combat in the First World War. 
 
Kenley was a very important airfield in the Second World War, and during the Battle of Britain was responsible for the defence of a large airspace over southern England.

RAF Kenley


Most of what was there during the Second World War has gone or overgrown.

RAF Kenley bomb shelter

RAF Kenley blast pen

There are information plaques and a memorial. 

RAF Kenley information plaque

RAF Kenley memorial

I think black and white suited this walk.


Sunday 25 February 2024

Ch ch ch changes

orange bar tap shimano ultegra

More bike news. In July I rode to the Isle of Wight, or at least most of the way. Link.

Close to Portsmouth I was knocked off by an inconsiderate, impatient, stupid driver. In January I finally got a payout from her insurance. It wasn't the full amount I should have received, but that was because the police wouldn't prosecute for due care and attention. It seems unless there is video evidence they don't bother. I wonder if they use the same logic for other wrongdoing; I doubt it.

The levers were functional but damaged. I also replaced the cranks. The later were okay but I was sourcing the parts from ebay and had a little money left to pay for them. I also didn't replace all of the clothing to save a bit more.

Why did I replace the cranks? I wanted a shorter set; since I broke my hip it hurts occasionally on longer rides and when I use the dropped part of the handlebars for an extended period. Both symptoms suggest there is a slight restriction to the range of movement; this change should help. And they have a power meter built in. This isn't really necessary, but I thought; why not? It would be interesting to see how much power I produce and if I improve as the year progresses.

Magene PES P505 Base Power Meter Crankset

The saddle had started to fray and I think it's a bit too narrow. The replacement is wider, shorter, supposedly 3D printed and carbon fibre in its construction. I say supposedly because it comes from China via Aliexpress so you never really know. I could be doing the supplier as disservice. Maybe the only way it could have been produced would be by this method. 

carbon fibre saddle 3d printed

The mountain bike has had one for a while, and it does feel better than the previous perch. Including a replacement carbon seat post it also shaved off an extra 200 grams. The Kona is now well under 13kg, a massive improvement. Link.

The bar tape needed to be replaced, I went from black as it had been to orange to complement my Kona.

kona orange forks handlebar grips

Thursday 15 February 2024

It ain't easy

 

fitness it ain't easy

As we get older keeping fit gets harder. I think it's tougher than getting fit in the first place.

When you start to exercise you have a great goal; improve from where you are. And you're younger.

There are many reasons for becoming less fit.

It's a natural process.

Muscle loss and changes:

  • Sarcopenia: This refers to the age-related decrease in muscle mass and strength. It starts around 30 and accelerates after 50, mainly due to a decline in protein synthesis and hormonal changes like reduced testosterone and growth hormone.
  • Fiber type shift: Older adults lose more fast-twitch muscle fibers, responsible for power and speed, than slow-twitch fibers used for endurance. This contributes to decreased strength and performance in activities like sprinting and jumping.

Physiological changes:

  • Metabolic shift: With age, our bodies become less efficient at using energy and tend to store more fat, leading to weight gain and reduced fitness levels.
  • Cardiovascular changes: The heart becomes less efficient at pumping blood, and arteries lose elasticity, affecting oxygen delivery to muscles and reducing exercise capacity.
  • Joint stiffness and pain: Arthritis and other joint issues can limit mobility and make physical activity uncomfortable, leading to reduced participation.

Lifestyle factors:

  • Decreased physical activity: As we age, we tend to become less active due to various reasons like changing priorities, health issues, or limitations. This inactivity further accelerates muscle loss and fitness decline.
  • Poor diet: A diet lacking in protein, essential nutrients, and antioxidants can hinder muscle repair and recovery, contributing to weakness and fatigue.
I took part in a study a few years ago. Link. It was to investigate how muscles change and the affect of exercise on the speed of decline.
 
Now that I am fairly fit for my age motivation plays a big part in maintaining it. At the back of my mind is the fear of undoing what has taken many years to accomplish. 

I also have to enjoy being active.
 
I have the balance right at the moment.

Boredom is the reason I have started a new regime. The bad weather meant that I was spending more time on the trainer in the garage. I used to ride for an hour, now twenty minutes is as much as I can bear. Running gave me a goal: to complete a marathon before I'm sixty. I'll be 58 this year so I have some time, a half marathon in May will be the first big test. I now ride before work and run after it. At first I felt very stiff as I pounded the pavement. Whilst I don't yet feel 100% comfortable it is getting better. 
 
Running was my chosen sport at school, but that was primarily because I wasn't good at football, cricket etc. Cross country was the best; I ran out of the school grounds, then walked chatting with mates. Remembering to sprint a bit near the end to ensure we were out of breath at the finish.

I have a daily routine, but it would be very easy to start skipping parts of it. Gradually I'd fill my days with other activities, or worse just sit and do nothing. This is when having others involved makes a huge difference. I have always had Matt to meet at various locations on the weekend. I know neither of us would have cycled regularly without the camaraderie this brought. But, as it did for so many people, covid changed that. For months we rode alone. When we were allowed to mix and stop at cafes etc we had altered our tradition. I had joined a cycling club. Here's a link to why I joined Oxted Cycling Club. Saturdays are for club rides, and Sundays are for chats with Matt at Sheree's cafe in Tatsfield.

So how do I keep motivated to run? Apart from the fact it means I'm out of the garage I now have a goal. And a running buddy. My local bike shop owner runs a few days a week. On a Wednesday he starts from the workshop. He is quicker than me so the rest of the week is training to improve my speed. Also a mate signed up to a half marathon, noticed I had started running and mentioned it to me. So I signed up to do it.

Hopefully this will mean I stay fit and active for many years. 
 
Please keep checking my blogs for the adventures good health allows.


Logo provided by link.

Sunday 31 December 2023

Negativity

Life is tough. It can be hard to cope. It can feel like you have no control or influence.

Part of how I made a change was to remove negativity.

Social media was a big factor. It's too easy to follow a downward spiral of reading and engaging in other people's problems. I don't mean ignore their pleas for help or support though. I don't get involved in the arguments they have, the promotion of only the dark side of every situation. 

I don't participate in group discussions about others. If their actions or inactions cause stress then time I spend talking is unproductive. It perpetuates that negativity, so I don't invest my energy.

It's not easy to change, it took many years.

This blog helped me to see it, and slowly alter my internal monologue.

My process for a post is to start with a title and then random sentences. I'll often leave it and return a number of times over a week or sometimes longer. Slowly it will make sense and have a structure. I try not to make it into a list of actions or instructions. 

As I read, alter and re-read it I remove negativity. The first time I wrote about my depression was here. It was a watershed moment. It allowed me to really think about the direction I was going. To reflect on what I allowed my inner voice to say. 

I've written many since then. Link.

Gradually I noticed a change in what I wrote and thought. I had slowly reprogrammed myself. I still have dark moments, days or weeks. But I don't feed them by seeking out anything that might reinforce those feelings.