"The West Surrey Cyclist" - July - September 1994
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The Friends of the Earth Bike to the Future was excellent again this year. It started at Bushy Park near Hampton Court. They started the ride at 8.45, although the overcast weather must have influenced many to start later, they did have until 12.00 to begin. The route went south to Esher, Cobham, The Mucky Duck, and finished at Clandon House, all very familiar DA territory. There were a nice crowd of people, I joined up with two ladies and their male escort to make a foursome. Towards the end Tim and Catherine went for the sprint finish, leaving Kerry and myself to do a respectable keen wayfarers wobble to the finish. Of course the CTC propaganda ministry would have been pleased by my attempts to indoctrinate them, leaflets were copiously distributed!
Happy cycling! Ed
Farnborough & Aldershot; 8 people are interested in setting up a group. We wish them well.
Founded by Ruald de Calva and his wife, Beatrice of Send, for the Augustinian order at the end of the 12th century.
It was not before one o'clock on Sunday when the rain stopped and the sun came out. What a difference it made! At last the rain wear could be taken off, and everything took a turn for the better. Suddenly the ladies came to appreciate all the features of the Cotswolds that had been almost invisible so far, the magnificent views over fields and woods, the pretty small villages all built with the local Cotswold stone, and the Hawthorne and the Cow Parsley flowering in abundance at the wayside. A particularly pleasant feature was the very light traffic on the roads, making cycling that much more enjoyable.
The Cotswold hills are long and fairly gentle, therefore they proved to be manageable and not too difficult for a group of ladies whose ages ranged from about 30 to over 70 years. Although the mileage achieved in the end is not worth mentioning, some 30 miles plus, considering the circumstances we like to think that we did well. To repair the only puncture of the weekend took no longer than it would have taken with male assistance it was agreed.
Hopefully we can repeat this excursion in better weather one day!
To organise an event you need to do the following:
1. For a new event, get the DA Committee's agreement that we will run the event. For all events agree the date with the DA Committee. (You don't have to be on the Committee to organise an event.)
2. For Audax events, send at least the minimum details of date, distance, start location, minimum and maximum speeds, entry fee, facilities at start and organisers name and address to the Audax UK Events Secretary by the end of September. The route details don't have to be notified until 3 months before the event, but if these are available because they are the same as for previous year or you are a very efficient organiser, they should be sent at the same time as the other details. If the route does need checking and you can find the time and enthusiasm to do this before the winter you will really appreciate having done so. Checking routes in January and February can be unpleasant and may be impossible. The reason why the route sheet for the 150 km wasn't totally accurate between West Marden and East Marden was because the road was impassable due to flooding when I checked the route in February and the instructions in Walderton and Stoughton were guesswork. (The glitches in Seale and Milford were just carelessness, I thought I knew the route there.)
3. For DATC events send details of type of event, organiser's name and address and registration fee to the DATC co-ordinator by the first half of December. (The Committee will probably arrange to do this for you and register all our events at once.)
4. Plan the route or check the existing one. New roads or roundabouts or changed priorities, signposts or road numbers can confuse riders. If possible get someone else to ride the route following your route sheet. You may not spot mistakes in the route sheet because you know where you are going anyway.
5. Contact any organisations whose assistance you need.
This may include; hire of village halls etc, agreements from cafes
etc to act as controls by stamping brevet cards or allowing your marshals
to occupy a table to do so, permission to use private roads (the zig-zag
up Box Hill is a private road owned by the National Trust and their permission
is needed to use it as part of the Tour of the Hills route), arranging
refreshments at controls which are not catering establisments, eg the Elstead
WI supplied the cakes at the finish of the Stonehenge 200.
For our existing events we already have the relevant contact names and addresses and it is best to make these arrangements early in case they need changing. The hall used in Overton in 1993 was already booked for another event this year.
6. Copy the final route sheet and entry form. The Committee can advise on where to get this done cheaply.
7. Obtain volunteers for marshalling. If you can get some to cover the finish, the longest job, you can ride the event yourself. For Audax events get the stamps, pads and AUK Control signs from whoever had them last or borrow others and distribute them to your marshals. Ensure your marshals know when and where they are supposed to be and which direction the riders will approach them from (I usually forget this last point.)
7. Answer enquires and entries for the event and keep a list of who has entered.
8. For Audax events, 14 days before the event, order the brevet cards. The number ordered is guesswork. Although both the Audax calendar and our runs list ask for entries at least 14 days before the event, for the 150 and 200 km events I ordered about three times as many cards as I had entries at this point. I had 4 cards spare on the 150 and needed to alter 12 spare cards from previous years for the 200.
9. If you plan to provide refreshments yourself at start, finish or any intermediate controls, buy them.
10. Get to the start about 45 minutes before the start time. Bring the brevet cards, more route sheets, and if you are going to take entries on the line, entry forms, pens and a cash float for change. If you are going to take entries on the line get someone to help with this.
11. At the start time set the riders off. Depending on numbers and the volume of other traffic it may be advisable to start the riders in groups at intervals of a few minutes. If you do this you will need to mark the actual start time for each rider on his or her brevet card / control sheet.
12. If riding, set off yourself. If not, do your own ride, check with the closer marshals, go home or whatever until the riders are due back.
13. At the finish, note the arrival time of each rider and check that brevet cards / control sheets have the required marshals' signatures and stamps and answers to information controls. It's much easier to sort out any problems at the finish than after the rider has gone home. For Audax events check that riders have signed the card at the finish and ask those who have ticked the medal box whether they want the standard Audax medal for the distance, or the West Surrey souvenir medal for the event if there is one, and that they have paid for whichever they choose.
14. If the event is registered as a DATC event send a list of finishers to the DATC co-ordinator within a fortnight of the event.
15. For Audax events fill in the time for each rider on the back of the card, then fill in the organiser's returns form and results sheet and send with the brevet cards and cheque for cards, validation fee and Audax medals to the Audax UK Validation Secretary.
16. On receipt of validated cards and medals sent them back to riders in the stamped addressed envelopes they should each have provided.
17. Draw up a simple income and expenditure account for the event and give it to the DA Treasurer together with entry cheques made out to West Surrey CTC and the net profit from the event or request for re-imbursement for net loss.
18. Give a list of West Surrey DA starters, finishers and marshals to the Runs Secretary. These are needed for the Benstead Cup and Sunday Attendance Competitions.
For our remaining events this year we need marshals for:
60km Roughstuff event Sunday 24th July
St. Martha's Hill
|Details on application
10:30 - 11:10
11:30 - 13:15
Dunley Hill 1
Dunley Hill 2
Barn Cafe (Finish)
|Details on application
10:36 - 11:12
10:43 - 11:46
11:24 - 12:49
11:46 - 13:33
12:32 - 15:05
13:10 - 16:21
13:31 - 17:02
|07:00 - 09:00
15:30 - 17:00
17:00 - 19:00
Various marshals and timekeepers required.
Hence we see how iron is very important in the metabolic processes. Unfortunatly iron is poorly absorbed, only 10% from typical diets in europe. Absorption occurs in the intestine.
If we now consider losses of iron;
From shedding of the surface or epithelial cells, eg the intestine lining and skin cells, add to this loses through sweat and urine. These may account for 1mg per day. Menstrational losses in the order of 15 to 20 mg per period. Breast feeding losses of around 0.4mg per day.
How then can we help iron absorbtion ?
Vitamin C ( Ascorbic acid ), of 50mg or more per meal is effective in increasing non-haem iron absorption, much below this value and there is no effect, eg 45mg taken with a vegetable salad increased iron absorbtion from 0.44mg to 1.05mg. The mechanism is that vitamin C reduces iron from the unabsorbable ferric form to the ferrous form which can be absorbed. Other acids which help are, citric, lactic, malic and tartaric. Cyteine, lysine, histidine are amino acids which help. The carbohydrate fructose also helps.
What inhibits iron uptake ?
Tannins found for example in Red wine, Lignin which forms 8 % of Bran, certain proteins, such as egg albumen, egg yolk. It is perhaps worth pausing to reflect here that eggs which contain about 2mg per 100g also contain inhibitors to the absorption, hence we should not assume that because something is high in iron it will be a good source. Legume protein also inhibits uptake, and finally the following elements, Calcium (Ca), Manganese (Mn), Copper (Cu) , Cadnium (Cd) and Cobalt (Co).
Deficiency symptoms ?
These are usually related to a reduction in haemaglobin levels, anaemia. Breathlessness, Giddiness, Headaches, Insomnia, Palpitations, Reduced stamina, and Tiredness.
|11 - 18 years
19 - 50+ years
11 - 50 years
Reference Nutrient Intakes from (3)
|Food||mg / 100g|
|Vecon ( Vegetable Stock)
Corn Bran Cereal
Dried brewers yeast
Cashews (dry roasted)
(2) Food The Chemistry of its Components
T. P. Coultate
Royal Society of Chemistry ISBN 0 85186 4333
(3) RHSS 41 Dietary Reference Values for Food Energy and
Nutrients for the United Kingdom
HMSO ISBN 0 11 321397 2
(4) The Composition of Foods 5th Ed.
Mc Cance and Widdowson's
Royal Society of Chemistry ISBN 0 851 86391 4
(5) Thorsons Complete Guide to Vitamins & Minerals
Leonard Mervyn 1986, 1989
Thorsons ISBN 0 7225 2147 2
(6) Vitamin C Enemy of the Common Cold
Leonard Mervyn 1981
Thorsons ISBN 0 7225 07178
(7) What's In My Food
Xandria Williams 1988
Nature & Health Books / Prism Press ISBN 1 85327 017 2
Russets Tea Room, Kirdford Growers, Kirdford. Phone 0403 820003
Open Wednesday to Sunday and all Bank Holidays
10am to 5.30pm
I am now compiling a list of Tea Rooms. Please send me any that you know.
The foundations of the Section were laid in that year when a small number of cycling enthusiasts, among them W. E. Inder, E. L. Norman, N. W. Pearce and E. S. Stanley, became members of the Cyclists' Touring Club. Not being of sufficient numerical strength to form a separate section, they became the Woking and Guildford Sub-section of the Windsor, Eton and Slough Section of the Metropolitan District Association. From this small beginning the Sub-section became fully-fledged, in 1928, as the West Surrey District Association when local activities of the CTC in London and the Home Counties were re-organised. Further expansion led, in 1937, to the West Surrey DA extending its area to include members in the Kingston district, and to split up into two sections, Woking and Kingston. Thus the local club in the Woking area reverted to Section status.
During the war years those members who were not called to service with the Armed Forces, and who were able to spare time from factory work and civil defence duties, managed to keep a regular, if not very strongly attended, series of Sunday runs. Thus members on leave were able to enjoy a run from time to time, and know that when times returned to normal their CTC Section would still be in existence. Service members were also kept in touch by a series of newsletters sent out at monthly intervals.
After the war years the section gathered strength and the number of members now warrants three sub-sections: the Wayfarers' Sub-section, the General Sub-section and the Longer Runs Sub-section.
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Web page by Chris Jeggo. Last revised: 12 July 2006.