Volkswagen Cyprus Cycling Tour 2013

http://www.cypruscyclingtour.com/index.php?option=com_content&view=article&id=312&Itemid=219&lang=en

Routes all over Cyprus from Chooseyourcyprus

http://www.chooseyourcyprus.com/index.php?option=com_content&view=article&id=48&Itemid=188

Faros - Zygi - Faros
http://maps.google.com/maps/ms?ie=UTF&msa=0&msid=213073515470785240358.0004ca471d489fe60bc1c

European Mobility Week 2012 - Larnaca Night Tour

https://maps.google.com/maps/ms?ie=UTF&msa=0&msid=213073515470785240358.0004ca113531832843c7d

 

 

 

 

European Mobility Week 2012

Will be there.....http://www.larnaka.com/mobility2012/files/mobilityprogramme_2012_F_OL.pdf 

BikeEd: Installing SPD Cleats

I am getting ready for my indoor spinning class and guess what?  I received a pair of Shimano SPD Shoes.  I will take this opportunity to demonstrate how to install SPD Cleats. 

Before moving into how to install SPD Cleats I want to talk a little bit about cleats.  The most common systems are “Look” and “SPD”.  Honestly, when I purchased my road bike I had no idea what system I should install and which one is better.  The guy in the bike shop just installed whatever he wanted without asking any questions, so I learned to pedal with that system. 

In the picture below “Look” cleat is on the left and “SPD” is on the right.  “Look” is mainly used for road bikes, and is much bigger than the “SPD”.

SPD Cleats and pedals are usually used for indoor cycling.  They are also popular for touring and mountain biking because many of the designed cycling shoes are also comfortable for walking around.

When it comes to operation both are almost the same when it comes to clipping in and out of the pedals. To start pedaling you engage the pedal by hooking the front of the cleat in the front of the pedal, and then you press down with your heel to make the cleat clip in to the pedal. To remove your shoe from the pedal, you push your heel to the side, rotating your entire foot away from the bike, which causes the pedal clamp to disengage from the cleat and unclip.

Now since I received SPD Shoes as a present I needed to learn more about the shoes and I had to go out to purchase a new SPD Cleat Set (SM-SH56).   I found out that installing your SPD Cleats was pretty much easy.  What you will need is a SPD compatible shoe, SPD cleats and a hex key.

This is what I bought:

Both cleats are the same, and you can put them either left or right, but they have a front and a back.  The side with the teeth on the cleat has to go against the bottom of the shoe, to bite the sole of the show so the cleat will not move around.   The washer goes on top of the cleat, between the cleat and screw, so you can adjust the cleat as you tighten the screw.

Step 1:  Remove the inner sole from your shoe so you can adjust/insert the metal plate.  Most of the times the metal plates come with the shoes.  Put your hand inside the shoe and adjust the metal plate where it is most comfortable for your pedalling.  Make sure that the smooth part of the plate looks towards the inner sole so it will not hurt your feet.

Step 2:  Screw the cleats on the metal plates.

Before you start screwing the cleat it is recommended that you crease the screws a little bit so it will be easier at a later stage when you need to adjust or replace the cleat.

Put your cleats on the shoe, where you feel more comfortable and make sure that the “toothy” side of the cleat is against the plastic, and the pointy “nose” of the cleat is towards the toe of the shoe. Put the washer on top of the cleat in the recessed space, and put the screws in, but don’t tighten anything yet. Check the position of the cleat. At this point you can move the cleat around so that it is where you want it.  When you get the right position you can tighten the screws.

Step 3:

Now get out and ride

Just a note on SPD Cleats, there are two types.  If you noticed there is an “M” on the cleats which mean multidirectional motion of the heel to release the cleat. You can move the heel to the side, or up and to the side, and the pedal will release.  The second type of cleats is the one without the “M”.  Those unclip by turning the heel of your shoe to the side, which is the more traditional way.

Prophet Elias/Oroklini Hill-Dhekelia

https://maps.google.com/maps/ms?ie=UTF&msa=0&msid=213073515470785240358.0004bfd379ff9e265f624

 

Larnaca-Finikoudes-Tekke-Salt Lake-Kamares-Patticheio

http://maps.google.com/maps/ms?ie=UTF&msa=0&msid=213073515470785240358.0004ba675d5c3deaa90f3

 

 

 

 

 

Spicy Broccoli Soup

Just tried this awesome soup from http://lovingthebike.com/cycling-nurition/loving-the-bite-spicy-broccoli-soup.  Click the link for the recipe.  It is a great antioxidant, full of vitamin C and fiber.  Great for cyclists!

Where to...Larnaka Guide

Where to...Larnaka Guide