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Is an electric bike right for you? Here’s what to consider before you buy

<div class="theconversation-article-body"><em><a href="https://theconversation.com/profiles/muhammad-rizwan-azhar-1472288">Muhammad Rizwan Azhar</a>, <a href="https://theconversation.com/institutions/edith-cowan-university-720">Edith Cowan University</a> and <a href="https://theconversation.com/profiles/waqas-uzair-1486684">Waqas Uzair</a>, <a href="https://theconversation.com/institutions/edith-cowan-university-720">Edith Cowan University</a></em></p> <p><a href="https://www.theguardian.com/australia-news/2023/oct/08/its-also-just-fun-why-a-growing-number-of-australia-families-are-ditching-cars-for-e-bikes">More Australians than ever</a> are riding electric bikes – a fact you may have noticed on the streets of our cities and towns.</p> <p>Electric bikes, or e-bikes, are typically equipped with an electric motor and a battery, providing power to help you pedal. Some allow you to boost and lower the amount of pedalling assistance you get.</p> <p>Globally, the transport sector produces <a href="https://www.un.org/sites/un2.un.org/files/media_gstc/FACT_SHEET_Climate_Change.pdf">about one-quarter</a> of greenhouse gas emissions. Finding cleaner ways to get around is vital to combating the climate crisis. E-bikes also offer solutions to the problems of traffic congestion, fuel costs and sedentary lifestyles.</p> <p>But is an electric bike right for you? Below, we discuss the pros and cons, to help you decide.</p> <h2>The pros</h2> <p><strong>– Reduce carbon emissions</strong></p> <p>In developed countries, transport can be one of the largest proportions of an individual’s carbon footprint. But you can <a href="https://sustainability.anu.edu.au/options-for-owning-an-e-bike">reduce your travel emissions</a> by 75% if you replace car use with an e-bike for short trips such as the work commute.</p> <p><a href="https://www.creds.ac.uk/publications/e-bike-carbon-savings-how-much-and-where/">Research has found</a> e-bikes, if used to replace cars, could cut carbon dioxide (CO₂) emissions by up to 50% in England – or about 30 million tonnes a year. Other analysis showed the potential was <a href="https://www.sciencedirect.com/science/article/pii/S0967070X21003401">greatest</a> in rural areas.</p> <p><strong>– Connect with your community</strong></p> <p>The “car-rification” of our cities changed community dynamics. Retail became concentrated in <a href="https://www.sciencedirect.com/science/article/abs/pii/S0264837716312479">out-of-town shopping centres</a>, leading to a decline in smaller town centres. This provided fewer opportunities to meet our neighbours and has contributed to high rates of <a href="https://www.vox.com/features/23191527/urban-planning-friendship-houston-cars-loneliness">loneliness and social isolation</a>.</p> <p>Similar to <a href="https://www.researchgate.net/publication/308794595_From_Pedal_to_People_The_Social_Effects_of_Biking">regular cycling</a>, riding e-bikes helps create community bonds. It makes us more likely to engage with our surroundings and interact with people around us. You can even join an <a href="https://www.meetup.com/topics/electric-bicycles/au/">e-bike group</a> or community ride.</p> <p><strong>– Save money</strong></p> <p>E-bikes offer substantial long-term financial benefits to owners.</p> <p>In Australia, an e-bike costs from about A$1,000 to more than $5,000. An annual e-bike service will set you back <a href="https://www.choice.com.au/transport/bikes/electric/articles/how-to-maintain-your-electric-bike#:%7E:text=How%20much%20does%20an%20e,%24300%2C%20depending%20on%20what's%20included.">between $100 and $300</a>. And retailers <a href="https://crooze.com.au/blogs/news/the-costs-of-owning-an-ebike#:%7E:text=This%20means%20it%20costs%20roughly,electricity%20charges%20per%2030kms%20ridden.">currently</a> <a href="https://www.glowwormbicycles.com.au/blogs/electric-bikes/how-much-should-i-spend-on-an-e-bike">put the cost</a> of a full battery charge at 10–15 cents, translating to roughly $20 per year for an average commuter.</p> <p>Cars, of course, cost far more to run. For example, Victorian motoring body RACV <a href="https://www.racv.com.au/about-racv/newsroom/victorias-cheapest-cars-2023.html">last year found</a> the state’s cheapest car to own and operate was the MG3 Core light Hatch, with monthly costs of $734.84. Even taking into account charging costs and maintenance, you can see how quickly an e-bike would pay for itself.</p> <p><strong>– Get active</strong></p> <p>E-bikes are clearly better for your health than riding in a car.</p> <p>A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9790588/">2019 study investigated</a> e‐bike commuting for inactive, overweight people living in regional Australia. It found e-bike users increased their physical activity by an average 90 minutes a week.</p> <p>A <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/sms.14155">literature review in 2022</a> found e-biking was a moderately intense physical activity on measures such as energy expenditure, heart rate and oxygen consumption. The benefits were lower than conventional cycling, but generally greater than walking.</p> <p>Women, in particular, have reported benefits from e-bike use. A <a href="https://activetravelstudies.org/article/id/991/">New Zealand study</a> showed e-bikes provided less fit women with “more empowering physical activity experiences” and increased their cycling confidence.</p> <h2>The cons</h2> <p><strong>– Safety challenges</strong></p> <p>Like any form of mobility, e-bikes must be used safely. Concerns around e-bikes include <a href="https://www.abc.net.au/news/2023-09-13/fat-bike-boom-in-sydney-sparks-safety-fears/102823330">speeding</a>, <a href="https://www.nbcnews.com/nightly-news/video/concerns-grow-over-safety-of-e-bikes-amid-reports-of-accidents-192619077845">accidents</a> and people riding <a href="https://www.nbnnews.com.au/2024/03/20/e-bike-safety-concerns-spark-in-lennox-head/">without helmets</a>.</p> <p>In May this year, Sydney’s Northern Beaches Council <a href="https://www.northernbeaches.nsw.gov.au/e-bike-and-e-scooter-safety">launched a public awareness</a> campaign on e-bike safety. <a href="https://www.northernbeaches.nsw.gov.au/council/news/media-releases/northern-beaches-council-leads-pack-e-bike-safety-campaign">The advice includes</a>:</p> <ul> <li>slow to walking pace when others are on the path</li> <li>ring your bell to signal your approach</li> <li>be ready for sudden changes.</li> </ul> <p>Government regulation on e-bikes is also important for public safety. For example <a href="https://fit-ebike.com/en-en/about-us/blog/s-pedelecs/">in Germany</a>, high-speed e-bikes are classed as mopeds and cannot be ridden on bike paths.</p> <p>Separately, e-bikes usually contain lithium-ion batteries which can explode and start fires – particularly in e-bikes bought from overseas retailers that don’t meet Australian standards. Before buying, <a href="https://www.fire.nsw.gov.au/page.php?id=9406">check advice from fire authorities</a>.</p> <figure><iframe src="https://www.youtube.com/embed/U58Pv7-7fnE?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <p><strong>– Lack of cycling and charging infrastructure</strong></p> <p>Well-designed <a href="https://www.sciencedirect.com/science/article/pii/S2214140519301033">cycling infrastructure</a> encourages e-bike use. In Australia, governments are <a href="https://www.infrastructureaustralia.gov.au/sites/default/files/2019-06/Cycling_Infrastructure_Background_Paper_16Mar09_WEB.pdf">slowly accepting</a> the need for infrastructure such as dedicated bike lanes and <a href="https://www.transport.nsw.gov.au/get-nsw-active/emicro-smart-micro-mobility-infrastructure">charging stations</a>, but <a href="https://theconversation.com/why-do-so-few-people-cycle-for-transport-in-australia-6-ideas-on-how-to-reap-all-the-benefits-of-bikes-229811">more money</a> is needed.</p> <p>In the Netherlands, a surge in e-bike sales has <a href="https://www.government.nl/topics/bicycles">driven</a> investments in cycling paths, improvements in bicycle parking at train stations, and other efforts to promote cycling and e-bike use.</p> <p><strong>– Higher upfront cost than a regular bike</strong></p> <p>The cost of buying an e-bike can be a barrier for some. For example, <a href="https://activetravelstudies.org/article/id/991/">NZ-based research</a> found the purchase cost meant the benefits were less likely to be available to lower-income women.</p> <p>So how can the cost barrier be overcome? In Australia, some companies offer e-bike rentals, via a weekly <a href="https://lug-carrie.com">subscription service</a>. And overseas, <a href="https://www.pbsc.com/blog/2021/09/pbsc-e-bike-sharing-schemes-in-15-cities-around-the-world">share schemes</a> mean people can access e-bikes without having to buy one.</p> <p>In 2023, <a href="https://www.service.tas.gov.au/services/government-help-and-support/concessions-and-discounts/apply-for-an-electric-vehicle-or-e-mobility-rebate">Tasmania became the first Australian state</a> to offer a subsidy for e-bike purchases, and the uptake was rapid. However, the scheme has now closed.</p> <p><strong>– Environmental impacts</strong></p> <p>Almost everything we buy has an environmental impact, and electric bikes are no exception. However, they are obviously a better alternative to conventional cars – and also have less impact than electric vehicles.</p> <p>Over the total lifecycle of the product, including manufacturing, an e-bike emits <a href="https://ecf.com/resources/cycling-facts-and-figures/environmental">about 10%</a> of the CO₂ emissions associated with producing an electric car, according to the European Cyclists Federation. And e-bikes <a href="https://electrek.co/2023/05/04/you-cant-trust-electric-bike-companies-battery-range/">consume</a> about <a href="https://ebikes.ca/learn/solar.html#:%7E:text=6%20wh%2Fkm%20would%20be,heavy%20loads%20and%20riding%20fast.">15 watt-hours per kilometre</a>, compared to electric cars which <a href="https://www.drive.com.au/caradvice/what-is-a-good-energy-consumption-figure-for-electric-vehicles/">consume around</a> 150 to 200 watt-hours per kilometre.</p> <p>E-bike battery systems also typically require fewer raw materials and simpler design than an electric vehicle, which <a href="https://www.sciencedirect.com/science/article/pii/S0892687524000293">simplifies</a> the battery recycling process.</p> <h2>Cleaner, cheaper, better</h2> <p>Electric cars are crucial for replacing traditional vehicles on longer routes and for family travel. However, e-bikes offer a more affordable and lower-impact solution for commuting and short-distance travel – and if you buy a cargo e-bike, you can even take your family.</p> <p>Mass adoption of e-bikes in Australia requires better cycling infrastructure, new government regulation and price incentives. But in the meantime, thousands of Australians are already enjoying the benefits of e-bikes. Perhaps you could too?</p> <p><em><a href="https://theconversation.com/profiles/muhammad-rizwan-azhar-1472288">Muhammad Rizwan Azhar</a>, Lecturer of Chemical Engineering, Sustainable Energy and Resources, <a href="https://theconversation.com/institutions/edith-cowan-university-720">Edith Cowan University</a> and <a href="https://theconversation.com/profiles/waqas-uzair-1486684">Waqas Uzair</a>, Research Associate, Advanced Battery Systems and Safety, <a href="https://theconversation.com/institutions/edith-cowan-university-720">Edith Cowan University</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/is-an-electric-bike-right-for-you-heres-what-to-consider-before-you-buy-230024">original article</a>.</em></p> </div>

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"Lucky to be here": Gordon Ramsay reveals brutal injury after bike crash

<p>Gordon Ramsay has been left shaken after a bicycle crash left him in need of trauma surgery. </p> <p>The celebrity chef took to social media on Sunday to tell fans that he had been in an accident while biking in Connecticut US early last week.</p> <p>"This week I had a really bad accident while riding my bike in Connecticut. I'm doing ok and did not break any bones or suffer any major injuries but I am a bit bruised up looking like a purple potato," he wrote in the caption of the one minute-clip. </p> <p>In the video, he said that the accident "shook" him and added" Honestly, I'm lucky to be here.'</p> <p>Ramsay showed the horrific bruise covering his torso and stressed on the importance of wearing a helmet. </p> <p>"Those incredible trauma surgeons, doctors, nurses, who looked after me this week, they were amazing but honestly you've got to wear a helmet," he said.</p> <p>"I don't care how short the journey is, I don't care [about] the fact that these helmets cost money, but they're crucial. Even with the kids, or a short journey."</p> <p>He also shared a before and after photo of his cycling gear, with parts of his helmet broken and his clothing ripped. </p> <p>"Now, I'm lucky to be standing here. I'm in pain, it's been a brutal week, and I'm sort of getting through it," he said. </p> <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/C8PYfVNxxFC/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/C8PYfVNxxFC/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank" rel="noopener">A post shared by Gordon Ramsay (@gordongram)</a></p> </div> </blockquote> <p>The comment section was flooded with messages of support and well-wishes from concerned fans. </p> <p>"I thought it might have been a small crash but my god that bruise says otherwise! Glad you’re doing okay," wrote one fan. </p> <p>"The way my heart sank when you lifted your shirt," added another.</p> <p>"The world needs you chef!! Beyond happy to hear you are going to be okay, and thank God for that helmet! Happy Father's Day and speedy recovery goat!!"</p> <p>"Glad you're ok and hope you heal up quick!" added another. </p> <p><em>Images: Instagram</em></p>

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Sir Richard Branson in serious bike crash

<p>Richard Branson, the adventurous billionaire and founder of Virgin Group, is no stranger to pushing the limits. However, his latest escapade – a biking mishap on Virgin Gorda in the British Virgin Islands – left him with shocking injuries, adding to a long list of near-death experiences throughout his life.</p> <p>In a recent Instagram post, Branson shared the aftermath of his bike crash, recounting how he flew off his bike after hitting a pothole on the picturesque island.</p> <p>The accident resulted in severe cuts on his elbow and a haematoma on his hip. Remarkably, despite the intensity of the crash, Branson escaped without any broken bones, though the same could not be said for his biking companion, Alex Wilson, who also took a spill but thankfully emerged relatively unscathed.</p> <p>"Took quite a big tumble while cycling in Virgin Gorda a little while ago!" Branson wrote. "I hit a pothole and crashed hard, resulting in another hematoma on my hip and a nasty cut elbow, but amazingly nothing broken.</p> <p>"We were cycling with Alex Wilson, who fell after me, but thankfully he was ok as well. I’m counting myself very lucky, and thankful for keeping myself active and healthy."</p> <p> </p> <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/C3OP6hBMP7B/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/C3OP6hBMP7B/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank" rel="noopener">A post shared by Richard Branson (@richardbranson)</a></p> </div> </blockquote> <p>This incident is just the latest in a series of biking accidents for Branson. In 2018, during an endurance charity race, he feared he had broken his back after another biking mishap. Similarly, in 2016, while cycling with his children in the British Virgin Islands, he had a terrifying headfirst collision with the road, leaving him fearing for his life.</p> <p>Branson's penchant for adventure has led him into numerous dangerous situations over the years. From surviving a sinking fishing boat during his honeymoon to crash-landing a microlight aircraft he didn't know how to fly, his life reads like a catalogue of adrenalin-fuelled escapades. Even the inaugural test flight of Virgin Atlantic in 1984 wasn't without drama, as an engine exploded mid-air.</p> <p>Skydiving accidents, near misses with hot air balloons, and daring stunts like wing-walking on a Virgin Atlantic plane or jumping off the Palms Casino in Las Vegas further illustrate Branson's willingness to embrace risk in pursuit of thrills.</p> <p>Despite the multitude of close calls, Branson maintains a resilient spirit, viewing each brush with danger as an opportunity for growth and appreciation for life. His Instagram post following the bike crash in Virgin Gorda captures this sentiment, as he reflects on his luck and gratitude for staying active and healthy.</p> <p>For Branson, it appears that the thrill of the unknown far outweighs the comfort of caution. As he aptly puts it, "After all, the brave may not live forever but the cautious do not live at all."</p> <p><em>Image: Instagram</em></p>

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Treadmill, exercise bike, rowing machine: what’s the best option for cardio at home?

<p><em><a href="https://theconversation.com/profiles/lewis-ingram-1427671">Lewis Ingram</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>; <a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>, and <a href="https://theconversation.com/profiles/saravana-kumar-181105">Saravana Kumar</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a></em></p> <p>Cardio, short for cardiovascular exercise, refers to any form of rhythmic physical activity that increases your heart rate and breathing so the heart and lungs can deliver oxygen to the working muscles. Essentially, it’s the type of exercise that gets you huffing and puffing – and fills many people with dread.</p> <p>People often do cardio to <a href="https://pubmed.ncbi.nlm.nih.gov/30003901/">lose weight</a>, but it’s associated with a variety of health benefits including reducing the risk of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6481017/">heart disease</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/30191075/">stroke</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/27707740/">falls</a>. Research shows cardio also improves <a href="https://pubmed.ncbi.nlm.nih.gov/29334638/">cognitive function</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/26978184/">mental health</a>.</p> <p>The <a href="https://www.who.int/news-room/fact-sheets/detail/physical-activity">World Health Organization</a> recommends a minimum of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio per week.</p> <p>There are many ways to do cardio, from playing a team sport, to riding your bike to work, to going for a jog. If you’re willing and able to invest in a piece of equipment, you can also do cardio at home.</p> <p>The treadmill, stationary bike and rowing machine are the most popular pieces of cardio equipment you’ll find in a typical gym, and you can buy any of these for your home too. Here’s how to know which one is best for you.</p> <h2>The treadmill</h2> <p>In terms of effectiveness of exercise, it’s hard to look past the treadmill. Running uses most of your major muscle groups and therefore leads to greater increases in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1334197/">heart rate</a> and energy expenditure compared to other activities, such as cycling.</p> <p>As a bonus, since running on a treadmill requires you to support your own body weight, it also helps to build and maintain <a href="https://pubmed.ncbi.nlm.nih.gov/26562001/">your bones</a>, keeping them strong. This becomes even more important <a href="https://www.niams.nih.gov/health-topics/exercise-your-bone-health">as you get older</a> as the risk of developing medical conditions such as osteopenia and osteoporosis – where the density of your bones is reduced – increases.</p> <p>But the treadmill may not be for everyone. The weight-bearing nature of running may exacerbate pain and cause swelling in people with common joint conditions such as osteoarthritis.</p> <p>Also, a treadmill is likely to require greater maintenance (since most treadmills are motorised), and can take up a lot of space.</p> <h2>Stationary bike</h2> <p>The stationary bike provides another convenient means to hit your cardio goals. Setting the bike up correctly is crucial to ensure you are comfortable and to reduce the risk of injury. A general rule of thumb is that you want a slight bend in your knee, as in the picture below, when your leg is at the bottom of the pedal stroke.</p> <p>While cycling has significant benefits for <a href="https://pubmed.ncbi.nlm.nih.gov/21496106/">cardiovascular</a> and metabolic health, since it’s non-weight-bearing it doesn’t benefit your <a href="https://www.sciencedirect.com/science/article/pii/S0026049507003253">bones</a> to the same extent as walking and running. On the flipside, it offers a great cardio workout without stressing your joints.</p> <h2>Rowing machine</h2> <p>If you’re looking to the get the best cardio workout in the least amount of time, the rowing machine might be for you. Because rowing requires you to use all of your major muscle groups including the upper body, your heart and lungs have to work even harder than they do when <a href="https://pubmed.ncbi.nlm.nih.gov/32627051/">running and cycling</a> to <a href="https://pubmed.ncbi.nlm.nih.gov/8325720/">deliver oxygen</a> to those working muscles. This means the energy expended while rowing is comparable to running and <a href="https://pubmed.ncbi.nlm.nih.gov/3193864/">greater than cycling</a>.</p> <p>But before you rush off to buy a new rower, there are two issues to consider. First, the technical challenge of rowing is arguably greater than that of running or cycling, as the skill of rowing is often less familiar to the average person. While a coach or trainer can help with this, just remember a good rowing technique should be felt primarily in your legs, not your arms and back.</p> <p>Second, the non-weight-bearing nature of rowing means it misses out on the same bone health benefits offered by the treadmill – although there is some evidence it still can increase bone density <a href="https://pubmed.ncbi.nlm.nih.gov/7551766/">to a smaller degree</a>. Nevertheless, like cycling, this drawback of rowing may be negated by offering a more joint-friendly option, providing a great alternative for those with joint pain who still want to keep their heart and lungs healthy.</p> <h2>So, what’s the best option?</h2> <p>It depends on your goals, what your current health status is, and, most importantly, what you enjoy the most. The best exercise is the one that gets done. So, choose whichever piece of equipment you find the most enjoyable, as this will increase the likelihood you’ll stick to it in the long term.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/213352/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/lewis-ingram-1427671"><em>Lewis Ingram</em></a><em>, Lecturer in Physiotherapy, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>; <a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, Lecturer in Exercise Science, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>, and <a href="https://theconversation.com/profiles/saravana-kumar-181105">Saravana Kumar</a>, Professor in Allied Health and Health Services Research, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/treadmill-exercise-bike-rowing-machine-whats-the-best-option-for-cardio-at-home-213352">original article</a>.</em></p>

Body

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10 bike-friendly cities around the world

<p><strong>Amsterdam, The Netherlands</strong></p> <p>When counting down the world’s most bike-friendly cities, where else but Amsterdam could take the top spot? With more bikes than people, the city is structured with cyclists in mind. Low speed limits in the centre curb the impact of the four-wheeled menace, while bike racks on public transport make it easy to take a load off if the saddle gets to be too much. </p> <p>Rental shops are ubiquitous, the terrain is famously flat, and an online bike-specific route planner makes it especially easy for non-locals to get around. Further afield, a countryside of tulip fields and windmills lies within a 30-minute ride from the city centre. It’s no wonder almost half of Amsterdammers commute on two wheels.</p> <p><strong>Copenhagen, Denmark</strong></p> <p>Not riding a bike in Copenhagen is like not riding the trains in India – you’re missing out on a quintessential part of the experience. It’s just a nice bonus that riding a bike is the most convenient way to wander around Copenhagen’s best attractions. Bike lanes abound, as do bike lane-specific traffic signalling.</p> <p><strong>Montreal, Canada</strong></p> <p>If there’s one city in North America built for bicycles, it’s Montreal. However, it’s only been in the past decade that the city has exploited its compact size for the benefit of the cyclist, installing hundreds of kilometres of bike lanes around the city, many segregated from traffic. </p> <p>Coupled with a thriving bike culture and scenic routes around and to its most famous parks, the city makes hopping on a bike an easy decision. And if you don’t already have one, Montreal is home to Bixi, the public bike share company that has exported its modular bike share system technology around the world.</p> <p><strong>Bogota, Colombia</strong></p> <p>Bogota’s ciclorutas crisscross the city, offering cyclists the chance to explore the Colombian capital in the company of the locals. It is by far the most bike-friendly city in South America, with arguably the most extensive bike path network in the world. </p> <p>The cycling network has been integrated with the local bus system, which offers bike parking at stops and stations, and it has been specifically designed to allow bike traffic to flow over Bogota’s topography. Each Sunday several primary and secondary roads are closed to automobiles for the leisurely enjoyment of cyclists and pedestrians.</p> <p><strong>Barcelona, Spain</strong></p> <p>Cycling has been a part of Barcelona’s infrastructure for ages. Any visit to tourist districts of the city will uncover a dozen or more bike tour operators vying for your business. Of course, this enthusiasm for cycling implies that it’s just as easy to tour the sights of the city on your own. </p> <p>In a few hours of riding you can see the iconic Gaudi sculptures in Parc Guell, the Sagrada Familia, the massive Nou Camp soccer stadium and the famous cityside sand of Barcelona beach. The city’s protected cycle lanes and well-signed navigational aids will ensure that you won’t get lost.</p> <p><strong>Berlin, Germany</strong></p> <p>With more than 1,000 kilometres of bike paths, the vast majority of which are protected lanes, it’s no wonder that Berliners love to get around by bike. For the traveller, the major sights are within easy reach on a bicycle. </p> <p>For a true taste of the Berlin bike lifestyle, it’s best to take in a sunny afternoon at the vacant Tempelhof airport, where locals cycle and rollerblade up and down the abandoned runways.</p> <p><strong>Perth, Australia</strong></p> <p>Western Australia’s isolated capital is actually one of the most liveable metropolises in the world thanks to glorious weather and smart city design. A large chunk of the intelligent infrastructure work has come in the form of hundreds of kilometres of bike paths, which allow Perthites to get into and around their city with ease. </p> <p>Commuters enjoy bike lockers and change stations, which are found across the city. For the visitor, numerous scenic routes line the coastline and the local Swan River. What’s more, the best way to see Rottnest Island, a vehicle-free nature park just next to the city, is naturally by bicycle.</p> <p><strong>Paris, France</strong></p> <p>Paris’ Velib’ Métropole public bike sharing system provides everything you need to explore the almost 500 kilometres of bike paths around the French capital. And with so much to see, it’s nice to know that a healthy chunk of those bike paths is protected from manic Parisian motorists. </p> <p>The greatest feature of Paris’ bike system, however, is its ubiquity. A Velib’ station is almost always within sight, or just around the next corner. So after a moonlight cruise past the Eiffel Tower or a sunny ride down the Seine, you need not worry about being left in the lurch.</p> <p><strong>Tokyo, Japan</strong></p> <p>The mega-city of Tokyo has one of the most expansive and futuristic public transit networks on the planet, but its residents still swarm the streets (and sidewalks!) on their bicycles. Though the extent of bike lanes is still limited compared to other transit infrastructure, safe drivers help ease the tension between car and cyclist. </p> <p>Unique automated underground bike parking garages provide for a bit of a technological thrill when you need to stash your ride. Meanwhile, cycling tours of Tokyo are as popular as bike commuting is with the locals, as it’s the best way explore the world’s largest city on a more intimate level.</p> <p><strong>Portland, Oregon, USA</strong></p> <p>American cities are historically notoriously anti-bike. The road networks and suburbs were built for automobiles, long commutes and few pedestrians. But Portland, America’s favourite oddball and progressive city, is decidedly at the forefront of the American bicycle revolution. </p> <p>More than its ubiquitous bike lanes and popular bike share program, the thing that sets Portland apart is the rabid bike culture. The city boasts more cyclists per capita than anywhere else in the USA, and many restaurants and cafes maintain bicycle parking racks. However, the biggest upshot of all this for the visitor whose chain has fallen off is that seemingly every second person is also a bike mechanic.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/travel/destinations/10-bike-friendly-cities-around-the-world" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

International Travel

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Princess Diana’s “shame bike” sells at auction for hefty sum

<p>A bicycle once used by Princess Diana has sold at auction for a shocking $79,000.</p> <p>Barry Glazer, Baltimore attorney, bid $79,000 for the blue Raleigh bicycle during a<span> </span><a rel="noopener" href="https://www.burstowandhewett.co.uk/news/auction-find-lady-diana%E2%80%99s-bicycle/" target="_blank">Burstow &amp; Hewett Auctioneers</a><span> </span>auction in East Sussex last week.</p> <p>The bike was used by Princess Diana before her marriage to Prince Charles and had to be sold as the palace thought it was "not fit for a princess".</p> <p><img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7841108/diana-2.jpg" alt="" data-udi="umb://media/cb97f448a64f467cb69dcbf0ad38eea3" /></p> <div class="post_body_wrapper"> <div class="post_body"> <div class="body_text redactor-styles redactor-in"> <p>The<span> </span><a rel="noopener" href="https://www.sussexlive.co.uk/news/sussex-news/princess-dianas-shame-bike-sold-5353641" target="_blank">press</a><span> </span>quickly began calling it Diana's "shame" bike and the Princess quickly sold it.</p> <p>Glazer has big plans for the bike as he will be "setting up a memorial dedicated to the British Family's basic racist roots".</p> <p>"The memorial will be set up in an enclave in his office located in a historic building, utilised by the underground 'railroad' to assist slaves to freedom in Baltimore," the statement said.</p> <p>African slaves were shipped to Baltimore by the English in 1642 to work on tobacco plantations.</p> <p>Glazer's firm said that the bike had become a "famous symbol of Diana's oppression".</p> <p>He also referenced comments made about racism by Prince Harry and Meghan Markle during their interview with Oprah Winfrey.</p> <p>"The memorial is particularly relevant now considering the present controversy with Harry and Meghan accusing their Royal Family of racism," the statement continued.</p> <p>"[Glazer] explained that the Royal Family's claim for superiority is rooted in the logic of white supremacy," the statement said.</p> </div> </div> </div>

Money & Banking

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Walking and biking in Darwin Australia

<p>Exploring Darwin via the seaside walkways and protected bike paths is an often overlooked way to get away from the hubbub of the CBD and enjoy the waterfront of the Top End. Below are the three best routes for walking or riding around Darwin and surrounding suburbs.</p> <p>These paths have public toilets and water fountains at intervals, but remember to bring your own water to keep hydrated in the Darwin heat!</p> <p><strong>Darwin Esplanade</strong></p> <p>The Esplanade runs along the south-western edge of Darwin CBD and is an ideal place for a stroll. All along the length of the 1.6km paved walkway, are benches, large areas shaded by trees, memorials, informational signs, and beautiful look-out points.</p> <p>Take a break to look at the Darwin Centopath (commemorative of the ANZAC contribution), or stop simply stop off anywhere along the path, as it snakes through many grassy lawns and shaded areas.</p> <p>You will also be able to stop, look, and learn about different points of interest in Darwin Harbour including the nearby Navy Base.</p> <p><strong>Mindil Beach, Fannie Bay and East Point</strong></p> <p>Aside from being home of the beloved dry-season sunset markets, Mindil beach is an incredible place to walk, ride and spend the afternoon.</p> <p>Start at the Sky City Casino on the west end of the beach and walk along the sand or bike along the path toward the eastern end. Keep going along the paved path when you reach the end of the beach and let it guide you up a hill to the amazing look-out point where, to the left, you can see the whole expanse of the beach, and to the right, the beginning of Fannie Bay.</p> <p>As you continue along, you and the family might be starting to get a bit hungry- and perfect timing! You will be coming up to the NT Museum cafe, the Darwin Ski Club, and eventually the Darwin Sailing and Trailer Boat clubs. Grab a bite with a view before continuing along!</p> <p>After you pass the Darwin Sailing Club, about 2-3kms from the beginning of Mindil Beach, you will be coming up to a another slight hill. Manage to get to the top of this one, and you will be pleasantly surprised to see you have arrived on a protected biking and walking path. When followed to the end, the path will deliver you to the interesting WWII bunkers and museum on East Point Reserve. Don’t worry too much about directions from this point onwards, there are many helpful signs to guide you the right way!</p> <p>Before you reach East Point Reserve, be sure to stop at Lake Alexander; it’s a protected lagoon, that when open, is perfect for swimming, wading along the shore or even having a BBQ at one of the many public pits.</p> <p>To walk or ride the whole route from Mindil Beach to East Point Reserve is doable in one day, but keep in mind you can break-up the walk at any point and start along the path later on!</p> <p><strong>Nightcliff</strong></p> <p>Outside of the city in the northern suburbs area, is the magical little town of Nightcliff. When you are not at the Sunday morning market or visiting one of the local favourite cafes, take a stroll along the water and beach fronts in Nightcliff.</p> <p>Another protected bike and walking path will take you along about 3kms of spectacular water views, past the Nightcliff pier, the beloved Foreshore cafe and Nightcliff public pool, and eventually all the way to the empty and beautiful beaches of the Casuarina Coastal Reserve.</p> <p>All along the path in Nightcliff are interesting trees and shaded areas to sit and relax.</p> <p>Now, in order to get to/from the paths when staying in Darwin CBD, consider using the DarwinBus. A $3 ticket allows passengers access to all busses for 3 hours!</p> <p><em>Written by Luray Joy. Republished with permission of <a href="https://www.mydiscoveries.com.au/stories/walking-biking-in-darwin/">MyDiscoveries.</a> </em></p>

Travel Tips

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4 best places for seniors to bike in Australia

<p>See the country on two wheels.</p> <p>Before you sign up for a bicycle tour, there are a few things to consider:</p> <ul> <li>Be realistic about your level of fitness or just how much you want to ride each day.</li> <li>Make sure you have the proper safety gear and adequate travel insurance for this kind of activity.</li> <li>Check the weather and season – it’s no fun pedaling in scorching heat or pouring rain.</li> <li>Practice, practice, practice. Your first big ride shouldn’t be day one of the tour.</li> </ul> <p><strong>Barossa Valley, South Australia</strong></p> <p>Combine your love of cycling with your love of wine in South Australia’s iconic Barossa Valley. Tours run for up to five days, cycling from Adelaide, through the Hills and the German town of Hahndorf, and into the heart of the wine growing region. Make sure to factor in time for cellar door stops.</p> <p><strong>Great Ocean Road, Victoria</strong></p> <p>The Great Ocean Road is beautiful by car and it’s absolutely breathtaking by bike. This winding, cliffside road runs for about 250 kilometres and takes around four to five days end to end. But while it’s long, most of the riding is relatively easy so you can concentrate on spotting whales out in the ocean.</p> <p><strong>Scenic Rim, Queensland</strong></p> <p>Queensland is famous for its beaches, but head inland and you’ll discover rolling countryside and gentle mountains that are perfect for exploring by bike. Ride through unspoilt national parks, sleepy country towns and lush farmland, refueling with some of the region’s excellent produce. If you want to test yourself, there are also some challenging ascents that you can tackle.</p> <p><strong>The Australian Alpine Epic, Victoria</strong></p> <p>Once the snow melts on Mt Buller, this 40-kilometre trail is revealed. It is the only route outside of North America that has been named one of the world’s ‘epic’ ride by the International Mountain Bike Association. It will take only a full day to ride and you’ll need to have a reasonable skill level, but the stunning scenery makes the effort worthwhile.</p> <p>Do you like to cycle in Australia?</p>

International Travel

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I rode 200km on my bike for charity

<p><em><strong>Wendy Gordon, 61, pushed herself to the limit to ride 200km for the inaugural “Ride to Conquer Cancer" charity fundraiser to raise money for the Chris O’Brien Lifehouse.</strong></em></p> <p>"You can't be serious!"</p> <p>"Impossible!"</p> <p>"I don't believe it!"</p> <p>These were the reactions of my family. My husband said nothing. Too shocked.  I knew it sounded ridiculous. </p> <p>But I had already confided in one other. He said, "Of course you can! You will do it! How much time do you have?" "Eight months" I replied.  And so it began ….</p> <p>The next week I turned up at my indoor bike training class with one goal, and this one person who believed in me, my trainer: I would ride in the inaugural "Ride to Conquer Cancer", a bike ride event over one weekend. Two hundred kilometres. I would raise money to help bring into being the Chris O'Brien Lifehouse, a centre for excellence in research and treatment for cancer sufferers.</p> <p> Yes, I had just turned 61. No, I didn't have a bike. No, I had not ridden a bike since I was twelve. Never had a bike with gears, never had cleats.</p> <p>My training began, hour long sessions, twice a week, then three times a week. Then two hour sessions. Four hours on Saturday and Sunday afternoons as well. Cross training, resistance training to simulate hills, training in pedalling techniques, learning to use different muscle groups to avoid fatigue, speed training, planning nutrition and hydration, monitoring heart rate, learning the warm-up and cool down exercises, pacing myself, avoiding cramps.</p> <p>Who knew there was so much to it? I had thought it would be just to get on a bike and keep going.</p> <p>Guidance to buy a bike. Courage to start riding outside …specialist bike paths, around the lakes, along the river, then the road. Twenty kilometre rides in heat, with wind. Building up to eighty kilometres at a time, ninety kilometres.  Learning how and when to change gears, adapting to cleats, leaning into curves, body position …. Inevitable tumbles, some bad falls. Impossible hills. Heart lurching as I was attacked time and again by swooping magpies in spring, snapping at my helmet, sounding like a cracking whip!</p> <p>Many adventures, new friends. But lots of blood, sweat and tears.</p> <p>In native bushland, on a bike path, swerving around a bend, I see a bride spreading out her gown – with her photographer …. No time to stop, so a successful swerve into the bush and out again. Same for a family of ducklings. Again for the young lovers listening to their music, the old couple …. Why on a bike path?!</p> <p>Ah, but the small child … running straight into the bike path! Another swerve, but it did not feel right. Something was wrong. This was not just long grass alongside the bike path! I was sinking, sinking into a canal of murky water, cleats still attached to bike. I struggled to keep my head up, grabbed some reeds. How to unclip cleats, and free myself from the bike...? Finally I emerged, a horrifying sight of green slime trailing from my helmet, my face, my clothes, my bike – streamers announcing to all the folly of my undertaking. The child looked at me in terror.</p> <p>Flinging off as much slime as I could, embarrassed beyond words, praying my bike, gears, brakes  - everything – would still work, I hastened from the scene, praying also that my remote car lock and my mobile phone would survive their dunking, praying that I would not meet anyone I knew. All was well. A hurried change of bike clothes in the car (yes, at my age!) and a grim determination to finish my training plan for the day kept me at it. "Think of your reason for doing it!" I told myself.</p> <p>The months passed, and as the day approached I confided in my trainer: "Do you know they have cars come along to pick up any who can't finish? I don't want to be in the 'sweep-up'! And I don't want to be last!" He promised: "You won't be swept up, and you won't be last!"</p> <p>As the day approached I started to pray that I would be sick, unable to compete, that something would happen so that I could withdraw honourably. I became terrified. Two hundred kilometres for a novice was ridiculous!</p> <p>The day before the event we had to take our bikes to the starting park, and lock them in for an early start. The weather was horrendous. Biting wind, gale force at times, sheets of rain, all buffeting the car as I drove down, black ice in the nearby hills. I will never finish the event, I thought glumly. But surely they will cancel if the weather is bad? This might be my answer!</p> <p style="text-align: center;"><img width="500" height="375" src="https://oversixtydev.blob.core.windows.net/media/7265793/intext-image_500x375.jpg" alt="Intext Image"/></p> <p>The next day dawned, calm and still, perfect weather for riding. As we gathered, all 1600 of us, I noted that they were mostly very athletic looking young people, with a smattering of older ones who looked as though they had been riding all their lives. Fear gripped me. But we were riding for those who had cancer, the most difficult journey of all. I could do it. And I would.</p> <p>We were away. I followed my training, pacing myself, recalling with clarity my trainer's instructions, and everything came together. I reminded myself of my reason for riding. The cancer journey is harder.  Keep going. On hills I overtook the younger riders, those who had not trained as much ("just jump on a bike and keep going"). Down hills I flew, setting new speed records for myself!</p> <p>It was exhilarating, amazing. The kilometres flew past. I finished the Saturday's 105 kilometre ride by lunch – and was in the first third of the field. Would the Sunday ride be more difficult?  No, I had prepared well, trained to reach my peak on this weekend. I finished by lunch again, also in the first third of riders. Reaching the finish line to the cheers of the spectators was very moving, the climax to the most difficult thing I have ever done, and the most satisfying and fulfilling. This was my personal "Amazing Ride"!</p> <p>I did not know it then, but my sister-in-law would be one of the first to be treated at the newly built Chris O'Brien Lifehouse, which made my amazing ride worth every ache and pain, every difficulty, and all the blood, sweat and tears. My ride was my gift to her and to all who are on the hardest journey of all.</p>

Retirement Life

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E-biking my way through the South Island

<p><strong><em>Justine Tyerman is a New Zealand journalist, travel writer and sub-editor. Married for 36 years, she lives in rural surroundings near Gisborne on the East Coast of New Zealand with her husband Chris. In this piece, Justine tries her hand at e-biking in South Island.</em></strong></p> <p>My fingers were frozen to the handlebars and the driving rain stinging my cheeks felt suspiciously like sleet as we pedalled stubbornly onwards and upwards into a head wind whipping straight off the Southern Alps.</p> <p>When we set out from Lake Ohau Lodge earlier in the day, we were determined to reach Tarnbrae Track summit on the Alps 2 Ocean cycle trail but we had failed to factor in the nasty barb on the tail end of Cyclone Debbie.</p> <p>Even on our zippy SmartMotion e-bikes, it was no fun so after an hour of pure masochism, we admitted defeat, turned back and slunk into the lounge at the lodge.</p> <p>As we jostled for position in front of the open fire alongside real McCoy cyclists who had battled the elements all day, we carefully omitted the letter ‘e’ while sharing biking stories and downing tummy-warming gluhwein.</p> <p>Luckily, no one spotted our e-bikes outside with their tell-tale grunty batteries.</p> <p>Not that the disapprobation of the pedalling purists worried me in the least. During our two weeks of e-biking in the South Island, we had faced everything from ridicule to admiration. It’s water off my high-vis back these days. E-biking has revolutionised my life and I’m immune to the ‘why-don’t-you-get-a-real-bike-you-wuss’ insults.</p> <p>Unkind jokes about the male anatomy have been slightly more difficult for my husband to cope with but he’d rather we shared active outdoor pursuits like e-biking on holiday than for him to have to relax on a beach or, worse still, hang out in cities, shops and cafes. He’d endure a multitude of insults to escape such torture.</p> <p>Any activity that makes me want to leap out of bed at the crack of dawn and spend the whole day with my legs going round in small circles rather than atrophying under a computer desk at work has got to be positive.</p> <p>Our recent autumn e-bike adventure began in Christchurch where we picked up two Kiwi-designed SmartMotion e-bikes from The Electric Bicycle Company and a self-contained motorhome from JUCY Rentals whom we nicknamed "Lucy" after the buxom lady on the outside.</p> <p>Then we were literally away laughing, heading for Hanmer where we explored forests pathways and St James Conservation area with its massive scree slopes, sparkling rivers and vast, open spaces.</p> <p>At Tekapo we rode alongside the swift, silent turquoise canals that link the McKenzie country lakes in the massive Waitaki hydroelectric power scheme, whizzing along at 30km/h.</p> <p>In Wanaka, we biked the Clutha River loop track from the river outlet to Luggate and back, a scenically spectacular route but a bit too steep and narrow for my noviciate e-bike abilities.</p> <p>The entire Wakatipu Basin is a network of immaculately-maintained hiking and biking trails so we were spoilt for choice there. We cycled along the Arrow, Kawarau and Shotover rivers, crossing a variety of historic suspension and purpose-built bridges. The tall poplars were resplendent in their autumn regalia and the necklace of mountains surrounding us had their first dusting of snow.</p> <p>The only time we rode on the open road was from Kinloch to the Greenstone Valley along the shores of Lake Wakatipu. Here we encountered one 4WD vehicle and a lone Frenchman named Hugo, who was walking the length of New Zealand on the 3000km Te Araroa Trail, The Long Pathway.</p> <p>That’s impressive, I thought as we powered on up the steep hill that lay ahead of him.</p> <p>The undulating gravel road took us across clear mountain streams and through dappled beech forests with the shafts of sunlight flickering like frames in an old movie. Lake Wakatipu is seldom like a mirror but that day, the whole lake was glassy calm.</p> <p>We also paid a visit to Paradise Trust Lodge to see the rebuild of the property after fire destroyed the historic homestead in 2013, a few months after we had stayed there on our first-ever cycle trip with Matt and Kate Belcher’s Revolution Tours.</p> <p>Manager Mandy Groshinski showed us the painstaking work undertaken to restore the place and how they had retained the three stone chimneys as a memorial to the original homestead.</p> <p>Following Mandy’s advice, we cycled a loop track through the forest, past rustic cottages with outside baths and saunas to "one of the most breath-taking views on the planet" — a vantage point high above the Dart River as it carves its way from deep within the Main Divide. Here in Paradise, we were literally in the presence of the gods, surrounded by mountains named Chaos, Poseidon, Nox, Cosmos, Minos and Pluto.</p> <p>We parked Lucy at Mrs Woolly’s super-friendly camping ground at Glenorchy, a temporary site, while an impressive complex — New Zealand’s first sustainable net zero energy campground — is under construction next door.</p> <p>Opening in late 2017, Camp Glenorchy will offer affordable huts, cabins, tent and campervan sites and facilities for trampers, school groups, families, educational workshops and conferences.</p> <p>The sky was studded with thousands of diamonds that night, heralding a clear, crisp dawn.</p> <p>While at Glenorchy, we took a day off cycling and went horse-riding with Ngai Tahu Tourism-owned Dart Stables. It was a peaceful, scenic, relaxing amble along grassy country lanes and across the broad shingle flats of the braided Dart River.</p> <p>Our only other cycle-less day was at Aoraki/Mt Cook where we hiked our favourite Hooker Valley track to the foot of the famous Cloud Piercer. She was hiding in a cloud shroud that day but her enthusiastic, mainly Asian fan club took photos of themselves with where she was supposed to be, regardless of the fact she was invisible. We were dressed in winter tramping gear and were astonished to see a couple of Japanese women shivering in street boots and flimsy dresses posing by the glacier lake.</p> <p>That night, we parked at White Horse Hill campsite near the Hermitage. Thanks to Lucy’s super-efficient gas power, we had hot showers and prepared dinner in a cosy, warm environment without setting foot outside in the near-freezing conditions. Not so a pair of bedraggled-looking German cyclists in a tent nearby, trying to cook on a tiny gas burner.</p> <p>We invited them to join us but they were happy doing their own thing. Next morning, they dismantled their saturated tent, packed their meagre belongings into a couple of saddle bags and pedalled off on the next leg of their quest to cycle the length of New Zealand on the 2500km Nga Haerenga Cycle Trail… in bitterly cold rain.</p> <p>Very impressive, I thought as we turned on the heating, ate a hearty cooked breakfast, loaded the e-bikes onto Lucy’s study back and set off on the final leg of our journey.</p> <p>Some time ago, we decided our days of roughing it were over and we needed a few creature comforts at our age. We love nothing better than to wander around the countryside in a comfy, self-contained motorhome with a couple of e-bikes on the back, going wherever the spirit wills and "the weather suits our clothes"… as the line from Midnight Cowboy goes.</p> <p>We had no fixed itinerary or agenda, the only focus of the day being to find a scenic biking trail which, for the first time in my life, could include hills, thanks to the brilliant invention of e-bikes.</p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.jucy.co.nz" target="_blank">Transport: JUCY Rentals Casa motorhome</a></em></strong></span></p> <p><a href="/smartmotionbikes.co.nz/" target="_blank"><span style="text-decoration: underline;"><strong><em>E-bikes: SmartMotion electric bikes</em></strong></span></a></p> <p><a href="http://www.dartstables.com" target="_blank"><span style="text-decoration: underline;"><strong><em>Horse riding: Dart Stables at Glenorchy</em></strong></span></a></p>

Domestic Travel

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Community pitches in to buy drive-thru worker new bike

<p>Just when you think there’s no kindness left in the world, you hear about stories like this. After learning that a drive-thru attendant at a local fast food restaurant was struggling to make his way to work each day due to having no means of transport, a New Jersey community has stepped in to give the young man a new lease on life.</p> <p>Jaron, a worker at the McDonald’s restaurant in the town of Franklin, is seen by his customers as a “ray of sunshine” thanks to his positive attitude and constant smile. So, to help make the struggling young man’s life easier, members of the community have pitched in to help buy Jaron a bike.</p> <p>“With the help of this group of ladies from the community and the Franklin Volunteer Fire Department, Jaron was able to purchase a new bike as our way of saying ‘thank you’ for always being a positive person even when times are tough!” the Fire Department explained in <a href="https://www.facebook.com/lovewhatreallymatters/posts/1433364193352641" target="_blank"><strong><span style="text-decoration: underline;">a post</span></strong></a> on the Love What Matters Facebook page.</p> <p>Commenters have praised the generosity of those who helped Jaron, thanking them for showing appreciation for good workers often taken for granted. “Customer service is often a thankless job and barely exists these days,” one woman wrote. “Way to go Jaron! Keep up the great work and making people’s days. The world needs more people like you in it! Glad these lovely people showed their appreciation for his service.”</p> <p><strong>Related links:</strong></p> <p><a href="/finance/money-banking/2017/03/barack-and-michelle-obama-book-deal-worth-millions/"><span style="text-decoration: underline;"><em><strong>You won’t believe what the Obama’s book deal is worth</strong></em></span></a></p> <p><a href="/finance/money-banking/2017/03/stranger-buys-elderly-womans-groceries/"><span style="text-decoration: underline;"><em><strong>Kind stranger pays for elderly woman’s groceries</strong></em></span></a></p> <p><a href="/lifestyle/retirement-life/2017/03/man-credits-grandma-for-inspiring-him-to-pay-for-elderly-womans-groceries/"><span style="text-decoration: underline;"><em><strong>Man credits grandma for inspiring him to pay for elderly woman’s groceries</strong></em></span></a></p>

Money & Banking

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5 expert tips for planning your cycling trip

<p><em><strong>Geoff Gabites, a young 64-year-old, discovered cycling in his 40s and quickly turned the sport into an occupation. <span style="text-decoration: underline;"><a href="http://www.adventuresouth.co.nz/" target="_blank">Adventure South</a></span> was established in 1992 and is now the leading cycle tour company in New Zealand. </strong></em></p> <p>In our local environment, cycling is easy: get bike, go to the start of the trail, and ride. The further from home, the more logistics are involved, however. Given that I am promoting trails throughout New Zealand, we may be able to help your decision making.</p> <p><strong>1.Ride at least one multi-day trail</strong></p> <p>A short local ride is a great way to get exercise, ride with friends to be social and keep your wheels turning. However, riding a multi-day trail creates a holiday opportunity, provides you with a journey, and better fitness (after riding day after day is great exercise). Having a holiday is something we should all encourage, so make the commitment, get some friends, select a trail, research how you want to ride the trail, and then go do it!</p> <p><strong>2. Make sure you have a good bike</strong></p> <p>Riding a bike that fits you, that changes gears smoothly when you want it to, that has a seat that will be comfortable for the trail of choice, is essential. If your own bike does these things already and you can transport it easily to the trail, then you are 75 per cent ready. </p> <p>If it’s not, then you can rent a bike on the trail – there will be an outfitter advertising their options and they will take the time to fit you to the bike – and have a suitable saddle for you. Be aware though, choosing an ultra-wide dish-shaped super gel seat is unlikely to be the best option. Our posteriors aren’t shaped like that!</p> <p><strong>3. Decide what you want in your holiday</strong></p> <p>If doing all the research, identifying the trail issues and contacting all the accommodation locations is your thing, then the process can be rewarding. However if you are time poor or don’t know how difficult the distances to be cycled each day are and if you actually cycle the trail, then there are help options you can call on. </p> <p><span style="text-decoration: underline;">Full guided group</span> – You turn up at the start, the bikes can be supplied, you have well trained and knowledgeable guides to answer your questions and arrange food and all the other logistics. You role is to then cycle and be ready to go when you are told.</p> <p><span style="text-decoration: underline;">Supported tour</span> – Once you select your outfitter, they will outline the options they can offer to make your trip more enjoyable. Do you need a bike, and if so what size shape and seat configuration do you want? Would you like them to find and book the accommodation (often not easy at the height of the season). For a fee they can transfer the luggage on a daily basis and they can probably even arrange shuttles to and from the start and finish of the trail. If you plan to fly into Queenstown, having someone book the shuttle to Clyde saves you the hassle of searching into that detail. </p> <p><span style="text-decoration: underline;">“Do It Yourselves”</span> – The closer to the trail you are, the easier this will be. The trailer will carry the bikes and hopefully they won’t get bumped around too much!</p> <p>All these options have their rewards and their costs. Most important is for you to decide what options suits you the most and make sure any friends coming along have made the same decision as you.</p> <p><strong>4. Be prepared to spend some money to make your holiday productive</strong></p> <p>On a multi-day cycle ride, you can take panniers and carry your gear with you. This will make your bike heavy to cycle and a bit cumbersome, but it will certainly make you focus on whether you do need a second warm fleece top or not. Apart from the option of carrying your own gear in panniers, I have also seen riders who get to the end of the cycle stage and then cycle back to their vehicle and drive to the start of the second stage – all for the sake of not paying $15-$20/day to have someone else doing this for you. Sometimes we lose the perspective on what a holiday is all about for the sake of $45 - $100 to move our bags.</p> <p><strong>5. If you are travelling as a group – be organised!</strong></p> <p>Our average group booking can have an email history of 40 to 80 emails, because people are seldom organised. When you first promote the idea, everyone will be on board. Then gradually friends drop out – not able to make up their minds, and you depart with a core of 4 to 8. Until people have to put up money, everyone is 100 per cent keen.</p> <p>If you work with an outfitter to sort out any of the many options you may want to consider, they will have a number of key questions to help you decide: How long have you got, what level of accommodation do you want, are there any non-riders, where and when do you want to start from and finish. Get yourself organised around this sort of information, get everyone considering coming with you to provide their information and decide if you are doing it yourself or if your time is actually more important than trying to work out where to stay in Otematata that has 3 doubles, 2 twin beds and a single?  And where is Otematata anyway!</p> <p><em>To find more information about cycling in New Zealand, visit <span style="text-decoration: underline;"><strong><a href="http://www.cyclejourneys.co.nz/" target="_blank">Cycle Journeys site here.</a> </strong></span></em></p> <p><strong>Related links: </strong></p> <p><span style="text-decoration: underline;"><strong><em><a href="/lifestyle/retirement-life/2016/02/four-ways-to-stay-active/"></a></em></strong></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/travel/domestic-travel/2016/05/why-you-need-to-visit-the-spectacular-otago-central-rail-trail/">Why you need to visit the spectacular Otago Central Rail Trail</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/health/body/2016/02/great-cardio-alternatives-to-running/">5 great cardio alternatives to running</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/health/body/2016/02/easy-at-home-workouts/">5 easy ways to workout at home</a></strong></em></span></p>

Body

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Great bike tours for over-60s

<p>Once you reach retirement, you might find that you’ve finally got a bit more time on your hands and the freedom to indulge in a few of your interests and passions. One of the opportunities that might be worth considering is a seniors cycling tour.</p> <p>Ever imagined the bliss of meandering through the rolling Tuscan countryside on a bike, bathing in the midday sun, warm wind in your hair, then pulling into a local village for a hearty relaxing alfresco lunch? Alternatively you might be thinking of a more ambitious bucket list adventure seeing first hand and riding some of the routes of the worlds most iconic cycling events such as the Tour De France through the epic Pyrenees or the Alps of southern France.</p> <p>Whatever your fancy, it’s becoming more and more accessible with a variety of tour programs available for all levels of fitness and experience preferences.</p> <p>Before deciding on your trip it’s important to assess your level of cycling fitness – just because you want to go on a senior cycling tour, it doesn't mean your muscles will co-operate first up. Assuming you’ve got a basic level of fitness to start you should look at training for at least three months before an extended cycling tour. Your training should closely reflect the style of riding you intend to be doing on your trip.</p> <p>Then with regard to the type of cycling trip you’re after, there are plenty of options in terms of either self-guided tours or groups where someone does all the support work for you. There are numerous operators specialising in self-led walking and cycling holidays through Europe. Along with organising your hotels, you are provided with all the necessary equipment for your trip such as bikes, bike lights, and bike bags as well as detailed route notes, highlighted maps, and tips on customs and special wineries, events or activities in the region. It’s like discovering a region on your own with a little help from a friendly local. Or you may choose a guided tour complete with mechanic, tour guide and transport for all the creature comforts allowing you to focus completely on the fun stuff.</p> <p>Bike and barge tours are a unique way to discover the delights of the European countryside. From the comfort of your barge, with a group of only 20 to 24 passengers, you’ll unpack just once and for a week feel as if you’re on a floating hotel. By combining cruising and cycling, you’ll see more of your destination than on your bicycle alone, and your barge provides a fascinating perspective unattainable any other way. You can moor and cycle along riverside paths, immersing yourself in local culture through discoveries with experienced, bilingual trip leaders, and return to your barge for relaxation and camaraderie, with the help of a full-service crew.</p> <p>If you’re thinking of a cycling trip to the US consider Seniorcycling.com for adults 50-plus. They offer custom designed bicycling trips developed specifically for active seniors. They hold excursions in various parts of the country and the trips range from two to 10 days. Bike trips are done at a reasonable pace and they adjust the pace to the needs and abilities of the group. They arrange your lodging, transport your luggage, provide cue sheets, do minor bike repairs, provide van support, and either recommend restaurants or prepare delicious meals for you.</p> <p> </p>

International Travel