"The West Surrey Cyclist" - July - September 1994

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Front cover - very similar to Issue 1
Inner front cover - advertisement - Wyke Hurst at Normandy
Editorial - by David Nightingale
News and Notes
Classified ads
D.A. Committee 1993 / 1994 - same as in January issue
Report on the Woking Ladies' Weekend - by Anke Blackburn
Volunteers for Organising and Marshalling Events - by Roger Philo
Iron Data Sheet - by David Nightingale
Advertisement - Ian C. Ames
Events  July - September 1994 - the Runs List
The Intermediates Pub and Food Guide - by Marguerite Statham
Midweek Wayfarers Attendance Competition Oct. 6th to June 1st - list of scores
1993-94 Attendance Competition - Sunday points mid-March to mid-June
Advertisement - Royal Tunbridge Wells Festival of Cycling
Mistress Dodds Recipe for Haggis - supplied by Brian Griffiths
Advertisement - Rother Valley Cycling Club Cycling Exhibition
Extract from CTC Woking Section Handbook 1957
Notice - uncollected '50' certificates
Outer back cover - advertisement - Acorn Cycles

Selected items transcribed from the original printed copy:


We have numbers, and number, where are you !!!!  A recipe, a report on the Ladies weekend, and an appeal for volunteers!  Ed would like to appeal to all you adventurous tourists, who will have been on exciting trips to send them in to the Mag, thank you.

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

News and Notes

There have been over a dozen respondants to the Woking Rights Campaign, Roy Benson and Keith Parfitt will be holding a meeting.  Please contact them if you would like further details of this important work.  Thank you.

Farnborough & Aldershot;  8 people are interested in setting up a group.  We wish them well.

Newark Priory
Founded by Ruald de Calva and his wife, Beatrice of Send, for the Augustinian order at the end of the 12th century.

Report on the Woking Ladies' Weekend, 21./22.5.94

If ever there was a wet weekend, the ladies of the Cyclists Touring Club's Woking branch picked it for their outing to Kingham in the Cotswolds on May 21/22.  Rain was the dominant feature of these two precious days, which we had long been looking forward to.  Although we achieved to cycle to almost all of the places on our programme, the constant rain dampened the enthusiasm.  As a consequence the nickname of the CTC "Cafe to Cafe" came into its own right:  in numerous cafes countless cups of hot tea were consumed.

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!

(Anke Blackburn)

Volunteers for Organising and Marshalling Events

Our DA organises a number of well-supported events, this year the 50 mile ride had 31 starters, the 150 km ride 42 starters and the 200 km ride 75 starters.  On previous years form we can expect 20 - 25 for the roughstuff event and possibly 80 - 100 for Tour of the Hills.  Registering our events as Audax rides and with the DATC increases the numbers riding them but also adds to the amount of work required to organise them.  Organising one event a year is not too bad, but this year I am organising 3 or 4.  This tends to get in the way of actually cycling.  Next year I hope to be riding (and completing) more Audax events than this year as preparation for the 1200 km Paris - Brest - Paris.  So next year I don't want to organise more than one of our events and we will need some volunteers to organise the others.  The routes for these events don't need changing, although new organisers can do so if they wish, and the route sheets need only minor changes.  Organisers would also find life easier if there were more volunteers for marshalling these events.  My thanks again to Keith and Rory for covering the finish of the 150 km so I could ride it.  It looked a much better route at the beginning of May than it did when Marguerite drove me round it in February (or at least round those bits that were not under water).

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
Secret Control
St. Martha's Hill
Details on application
10:30 - 11:10
11:30 - 13:15
100km Tour of the Hills event.  Sunday 14th August
Secret control
Farley Green
Horseblock Hollow
Dunley Hill 1
Box Hill
Forest Green
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
100 or 75 mile reliability rides.  Sunday 4th September
Pirbright (start)
Pirbright (finish)
? (finish)
07:00 - 09:00
15:30 - 17:00
17:00 - 19:00
Tricyclathon (Hillclimb, freewheeling, pacejudging).  Sunday 9th October

Various marshals and timekeepers required.

Roger Philo

Iron Data Sheet

Prepared 08 11 93


Iron ( Fe ) in the body is essential as an oxygen carrier in the haemaglobin, this acounts for two thirds of the bodies total iron store.  Haemaglobin is the molecule in blood responsible for transporting oxygen from the lungs, to the cells where it is essential for the aerobic metabolism.  Oxygen is used to oxidize carbon compounds to produce energy required to maintain life.  Oxygen is stored in muscle cells in myoglobin, which again uses iron.  Respiratory pigments consisting of heam compounds known as cytochromes, are important catalysts, accepting and donating electrons, by repeatedly reducing and oxidizing the iron atom ( from the ferric to ferrous form ).  It is also an important constituent in the enzyme catalase.  Catalase plays a vital role in converting the very reactive hydrogen peroxide ( produced during aerobic metabolism ), into water and oxygen.  Hydrogen peroxide is very toxic and if allowed to accumulate would damage cells.  Iron is also an important part of many other vital enzymes.

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.

Recommended intake levels



11 - 18   years
19 - 50+ years 
11 - 50   years
11.3 mg/day
  8.7 mg/day
14.8 mg/day
  8.7 mg/day

Reference Nutrient Intakes from (3)

Food sources

Food mg / 100g
Vecon ( Vegetable Stock)
Corn Bran Cereal
Dried brewers yeast
Potato Flour
Pumpkin Seeds
Sesame seeds
Wheat bran
Cooked liver
Cooked kidney
Cocoa powder
Soya flour
Pistachio nuts
Sunflower seeds
Oyster meat
Cashews (dry roasted)
Beef heart
Dried fruits
Brazil nuts
Filbert/hazel nuts


(1)  Biochemistry  The chemistry of life
David Plummer
McGraw Hill  ISBN 0 07 707208 1

(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


Smiley faces are graded from 1 to 5, 1 being OK, 5 being excellent. Pubs very low on the list have been given a 
5  Knowle Hill- The Royal Oak.
5  South Warnborough- The Poachers.
5  Dunley Hill- the Ranmore Arms.
4  Walderton- the Barley Mow.
3  Swallowfield- the Crown.
3  Lyde Green, Rotherwick- The Fox

Have you tried these Tea Rooms?

Wye Vale Garden Centre, Binfield.  Phone 0344 869456
Open 9am to 6pm seven days a week.

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.

Marguerite Statham

Extract From CTC Woking Section Handbook 1957

The Section has a continuous history going back to 1921, during which period many well-known cycling personalities and record breakers have ridden in its ranks.

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.