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	<title>nicolaoutdoors &#187; cycling</title>
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	<link>http://nicolaoutdoors.com/entries</link>
	<description>much happier than nicolaindoors</description>
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		<title>Pennyroyal</title>
		<link>http://nicolaoutdoors.com/entries/2010/04/05/pennyroyal/</link>
		<comments>http://nicolaoutdoors.com/entries/2010/04/05/pennyroyal/#comments</comments>
		<pubDate>Mon, 05 Apr 2010 08:55:28 +0000</pubDate>
		<dc:creator>nicola</dc:creator>
				<category><![CDATA[travel]]></category>
		<category><![CDATA[cycling]]></category>
		<category><![CDATA[surf]]></category>
		<category><![CDATA[Victoria]]></category>

		<guid isPermaLink="false">http://nicolaoutdoors.com/entries/?p=864</guid>
		<description><![CDATA[Over Easter, we spent four nights at the idyllic King Parrot Cottages at Pennyroyal, in the Otways. Apart from lounging in or hot tub, out on the deck of or gorgeous little cottage,  we &#8230; • Rode our bikes on the trails at Forrest • Rode the Old Beechy Rail Trail • Walked through the [...]]]></description>
			<content:encoded><![CDATA[<div class="wp-caption aligncenter" style="width: 390px"><a href="http://nicolaoutdoors.com/Other/pennyroyal/index.htm"><img title="King Parrot" src="http://nicolaoutdoors.com/Other/pennyroyal/images/IMG_2429.jpg" alt="King Parrot" width="380" height="285" /></a><p class="wp-caption-text">King Parrot Cottages and Retreat, Pennyroyal, VIC</p></div>
<p>Over Easter, we spent four nights at the idyllic <a href="http://www.kingparrot.com.au/index.html">King Parrot Cottages</a> at Pennyroyal, in the Otways. Apart from lounging in or hot tub, out on the deck of or gorgeous little cottage,  we &#8230;</p>
<p>• Rode our bikes on the <a href="http://www.rideforrest.com.au/">trails at Forrest</a></p>
<p>• Rode the <a href="http://www.railtrails.org.au/states/trails.php3?action=trail&amp;trail=30">Old Beechy Rail Trail</a></p>
<p>• Walked through the forests to see waterfalls and rivers</p>
<p>• Played in the surf at Lorne</p>
<p>• Caught yabbys in the dam and cooked &#8216;em up for supper</p>
<p>• Fed an alpaca.. or tried to (apparently they don&#8217;t like capsicums)</p>
<p>• Scrumped apples</p>
<p>• Drank lots of wine</p>
<p>• Had interesting conversations about growing ginseng</p>
<p>I can&#8217;t describe how good it all was :)</p>
<div class="wp-caption aligncenter" style="width: 390px"><a href="http://nicolaoutdoors.com/Other/pennyroyal/index.htm"><img title="yabbies" src="http://nicolaoutdoors.com/Other/pennyroyal/images/IMG_2471.jpg" alt="yabbies" width="380" height="285" /></a><p class="wp-caption-text">Yabbies</p></div>
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		<title>French Island</title>
		<link>http://nicolaoutdoors.com/entries/2010/03/25/french-island/</link>
		<comments>http://nicolaoutdoors.com/entries/2010/03/25/french-island/#comments</comments>
		<pubDate>Thu, 25 Mar 2010 08:00:01 +0000</pubDate>
		<dc:creator>nicola</dc:creator>
				<category><![CDATA[travel]]></category>
		<category><![CDATA[cycling]]></category>
		<category><![CDATA[Victoria]]></category>
		<category><![CDATA[wildlife]]></category>

		<guid isPermaLink="false">http://nicolaoutdoors.com/entries/?p=859</guid>
		<description><![CDATA[Sometime in mid-summer, sick of days too hot to climb and even too hot to go to the beach, we decided to take our bikes on the ferry across to French Island. We planned to cycle around the island and stay at Tortoise Head Lodge, which is only a few hundred metres from where the [...]]]></description>
			<content:encoded><![CDATA[<div class="wp-caption aligncenter" style="width: 391px"><a href="http://nicolaoutdoors.com/Other/frenchisland/index.htm"><img title="French Island" src="http://nicolaoutdoors.com/Other/frenchisland/images/IMG_2349.jpg" alt="Tortoise Head Lodge, French Island" width="381" height="285" /></a><p class="wp-caption-text">Tortoise Head Lodge, French Island</p></div>
<p>Sometime in mid-summer, sick of days too hot to climb and even too hot to go to the beach, we decided to take our bikes on the ferry across to French Island. We planned to cycle around the island and stay at <a href="http://www.tortoisehead.net/">Tortoise Head Lodge</a>, which is only a few hundred metres from where the ferry docks. The location is idyllic &#8211; the beaches are deserted and this quiet, together with the fact that mangroves still exist, lend the impression that you are days from the city, rather than an hours drive and a ten minute ferry ride.</p>
<p>We didn&#8217;t manage to ride around the island as the roads are really bad (deep &#8211; 10-15cm &#8211; corrugations interspaced with sand) but we rode far enough to find new views. There were also narrow, flowing paths though the trees behind the sand  that were fun to ride.</p>
<p>Tortoise Head Lodge was pretty fun too  &#8211; much more of a homestay than a hotel. But good food and heaps of local knowledge.</p>
<p>By the time we came home, it felt like we&#8217;d been away for a week, which is as much as you can ask of a weekend!</p>
<div class="wp-caption aligncenter" style="width: 391px"><a href="http://nicolaoutdoors.com/Other/frenchisland/index.htm"><img title="French Island #2" src="http://nicolaoutdoors.com/Other/frenchisland/images/IMG_2390.jpg" alt="Riding the trails on French Island" width="381" height="285" /></a><p class="wp-caption-text">Riding the trails on French Island</p></div>
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		<title>Rail Trails of Victoria</title>
		<link>http://nicolaoutdoors.com/entries/2009/06/29/rail-trails-of-victoria/</link>
		<comments>http://nicolaoutdoors.com/entries/2009/06/29/rail-trails-of-victoria/#comments</comments>
		<pubDate>Mon, 29 Jun 2009 02:39:17 +0000</pubDate>
		<dc:creator>nicola</dc:creator>
				<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[cycling]]></category>
		<category><![CDATA[Victoria]]></category>

		<guid isPermaLink="false">http://nicolaoutdoors.com/entries/?p=582</guid>
		<description><![CDATA[Rail Trails follow the routes of old, disused railways. The rails are usually removed when a railway is closed, but remnants of the past such as railway cuttings and bridges still remain. Because railway engines were not good at climbing hills or making sharp turns, the lines were graded into sweeping curves and gentles inclines [...]]]></description>
			<content:encoded><![CDATA[<div class="wp-caption aligncenter" style="width: 360px"><a href="http://nicolaoutdoors.com/Other/railtrails/index.htm"><img title="Great Southern" src="http://nicolaoutdoors.com/Other/railtrails/images/IMG_0866.jpg" alt="Trail between Kilcunda and Ansersen on the Bass Coast Rail Trail " width="350" height="262" /></a><p class="wp-caption-text">Trail between Kilcunda and Ansersen on the Bass Coast Rail Trail </p></div>
<p>Rail Trails follow the routes of old, disused railways. The rails are usually removed when a railway is closed, but remnants of the past such as railway cuttings and bridges still remain. Because railway engines were not good at climbing hills or making sharp turns, the lines were graded into sweeping curves and gentles inclines and declines.  To achieve this, cuttings were built through hills, tunnels under roads and bridges over embankments and across gullies and creeks. The steepest grade of a railway line is never more than 1 in 30.<a href="http://www.railtrails.org.au/" target="_blank"> </a></p>
<div class="wp-caption aligncenter" style="width: 360px"><a href="http://nicolaoutdoors.com/Other/railtrails/index.htm"><img title="Near Stoney Creek on the Great Southern Rail Trail " src="http://nicolaoutdoors.com/Other/railtrails/images/IMG_0835.jpg" alt="Near Stoney Creek on the Great Southern Rail Trail " width="350" height="262" /></a><p class="wp-caption-text">Near Stoney Creek on the Great Southern Rail Trail </p></div>
<p><a href="http://www.railtrails.org.au/" target="_blank">Railtrails Australia</a> has resurfaced several of these disused trails from their abandoned state of rough rocks and rubble, grown over by grass into fine gravel and sand. These &#8216;Rail Trails&#8217; are now perfect pathways for cycling, riding and walking, in many cases accessible to those with limited mobility and to pushchairs and wheelchairs. The only downside is that they are, obviously, linear so you have to make an out and back trip or shuffle transport.</p>
<div class="wp-caption aligncenter" style="width: 360px"><a href="http://nicolaoutdoors.com/Other/railtrails/index.htm"><img title=" Views over to Wilsons Prom from the Great Southern Rail Trail" src="http://nicolaoutdoors.com/Other/railtrails/images/IMG_0847.jpg" alt=" Views over to Wilsons Prom from the Great Southern Rail Trail" width="350" height="262" /></a><p class="wp-caption-text"> Views over to Wilson&#39;s Prom from the Great Southern Rail Trail</p></div>
<p>Of the states, Victoria has the most developed rail trails, with 12 in the Melbourne metropolitan area, 11 in Gippsland, 10 in the Northern part of the state and 10 in the Western districts. They range from just a few kilometres to 94km (<a href="http://www.railtrails.org.au/states/trails.php3?action=trail&amp;trail=19" target="_blank">The East Gippsland Trail</a> from Bairnsdale to Newmeralla) and 97km (<a href="http://www.railtrails.org.au/states/trails.php3?action=trail&amp;trail=22" target="_blank">The Murray to Mountains Trail </a>from Wangaratta to Beechworth and Bright). The guide book <em>&#8216;<a href="http://www.railtrails.org.au/guides/vic/" target="_blank">Rail Trails of Victoria and South Australia</a></em>&#8216; provides maps, surface descriptions, gradient profiles information on access points and facilities for 26 trails. Some trails, for example the <a href="http://www.railtrails.org.au/states/trails.php3?action=trail&amp;trail=11" target="_blank">Great Southern Rail Trail</a> and the <a href="http://www.railtrails.org.au/states/trails.php3?action=trail&amp;trail=13" target="_blank">Bass Coast Rail Trail</a> are close enough to be combined into a weekend bike tour.</p>
<div class="wp-caption aligncenter" style="width: 360px"><a href="http://nicolaoutdoors.com/Other/railtrails/index.htm"><img title="Kilcunda trestle bridge on the Bass Coast Rail Trail" src="http://nicolaoutdoors.com/Other/railtrails/images/IMG_0864.jpg" alt="Kilcunda trestle bridge on the Bass Coast Rail Trail" width="350" height="262" /></a><p class="wp-caption-text">Kilcunda trestle bridge on the Bass Coast Rail Trail</p></div>
<p><span id="more-582"></span><br />

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		<title>How not to kill cyclists</title>
		<link>http://nicolaoutdoors.com/entries/2009/04/26/how-not-to-kill-cyclists/</link>
		<comments>http://nicolaoutdoors.com/entries/2009/04/26/how-not-to-kill-cyclists/#comments</comments>
		<pubDate>Sun, 26 Apr 2009 09:22:45 +0000</pubDate>
		<dc:creator>nicola</dc:creator>
				<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[cycling]]></category>
		<category><![CDATA[injury]]></category>
		<category><![CDATA[lifestyle]]></category>

		<guid isPermaLink="false">http://nicolaoutdoors.com/entries/?p=503</guid>
		<description><![CDATA[This week in Victoria, one cyclist died and two are in intensive care with head injuries after collisions with cars. These videos from the Cycling Promotion Fund were all filmed within a few blocks of my house. The actor drivers seems to be infinitely more careful that the real drivers. It&#8217;s all very well showing [...]]]></description>
			<content:encoded><![CDATA[<p style="text-align: left;">This week in Victoria, one cyclist died and two are in intensive care with head injuries after collisions with cars.</p>
<p style="text-align: left;">These videos from the Cycling Promotion Fund were all filmed within a few blocks of my house. The actor drivers seems to be infinitely more careful that the real drivers. It&#8217;s all very well showing them to cyclists but motorists also need to be reminded of how dangerous their behavior is.</p>
<p style="text-align: left;">1. Look before you open your door. Car doors are lethal weapons.</p>
<p style="text-align: center;"><object width="425" height="349" data="http://www.youtube.com/v/AkFXk6w-A9I&amp;border=1&amp;color1=0x3a3a3a&amp;color2=0x999999&amp;hl=en&amp;feature=player_embedded&amp;fs=1" type="application/x-shockwave-flash"><param name="allowFullScreen" value="true" /><param name="src" value="http://www.youtube.com/v/AkFXk6w-A9I&amp;border=1&amp;color1=0x3a3a3a&amp;color2=0x999999&amp;hl=en&amp;feature=player_embedded&amp;fs=1" /><param name="allowfullscreen" value="true" /></object></p>
<p style="text-align: left;">2. Open your eyes and learn the rules. And, no, yelling that cyclists don&#8217;t pay road tax does not alter the rules.</p>
<p style="text-align: center;"><object width="425" height="344" data="http://www.youtube.com/v/4K2-NsvG8Y8&amp;color1=0xb1b1b1&amp;color2=0xcfcfcf&amp;hl=en&amp;feature=player_embedded&amp;fs=1" type="application/x-shockwave-flash"><param name="allowFullScreen" value="true" /><param name="src" value="http://www.youtube.com/v/4K2-NsvG8Y8&amp;color1=0xb1b1b1&amp;color2=0xcfcfcf&amp;hl=en&amp;feature=player_embedded&amp;fs=1" /><param name="allowfullscreen" value="true" /></object></p>
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		<title>Injured</title>
		<link>http://nicolaoutdoors.com/entries/2008/02/08/injured/</link>
		<comments>http://nicolaoutdoors.com/entries/2008/02/08/injured/#comments</comments>
		<pubDate>Fri, 08 Feb 2008 02:46:50 +0000</pubDate>
		<dc:creator>nicola</dc:creator>
				<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[cycling]]></category>
		<category><![CDATA[injury]]></category>
		<category><![CDATA[training]]></category>

		<guid isPermaLink="false">http://nicolaoutdoors.com/entries/?p=309</guid>
		<description><![CDATA[the shoulder, I fell on to, reached a fever-pitch of pain on Tuesday. I had really limited movement of my left arm. I consulted with physiotherapists and got x-rays etc. etc. and there is no fracture. It seems that it is most likely that (and I quote Ross&#8217;s brother Ian, who is one of the [...]]]></description>
			<content:encoded><![CDATA[<p>the shoulder, I fell on to, reached a fever-pitch of pain on Tuesday. I had really limited movement of my left arm. I consulted with physiotherapists and got x-rays etc. etc. and there is no fracture. It seems that it is most likely that (and I quote Ross&#8217;s brother Ian, who is one of the physios I spoke to) &#8220;the tendons of the rotator cuff muscles and the synovial membranes (bursa) that line them have been badly bruised and have become progressively more swollen and inflamed since the injury. These structures all pass through the tiny space between the head of the humerus and the overlying acromion (lateral end of the the scapula on the point of your shoulder). These bruised and inflamed tissues will be squeezed each time you try to raise your arm&#8221;.</p>
<p>I think it is now getting better. I can move my arm a tiny bit more each day&#8230; And the other bruises and things have settled down so I can at least get some exercise by walking around a bit; until last night, I hadn&#8217;t moved except from chair to bed all this week.</p>
<p>So it wasn&#8217;t quite as minor a fall as I thought when it happened, but it&#8217;s not a big injury either. Hopefully it will all be healed and gone in a week or so. In the meantime I can work but not much else. Certainly no climbing. Or running. Or swimming. *yawn*</p>
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		<title>Melbourne Boat Show</title>
		<link>http://nicolaoutdoors.com/entries/2008/02/04/melbourne-boat-show/</link>
		<comments>http://nicolaoutdoors.com/entries/2008/02/04/melbourne-boat-show/#comments</comments>
		<pubDate>Mon, 04 Feb 2008 02:44:31 +0000</pubDate>
		<dc:creator>nicola</dc:creator>
				<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[cycling]]></category>
		<category><![CDATA[lifestyle]]></category>
		<category><![CDATA[Melbourne]]></category>

		<guid isPermaLink="false">http://nicolaoutdoors.com/entries/?p=307</guid>
		<description><![CDATA[But water is fun to play in and on. And the fact that the bay is likely to be polluted and full of diseased, toxin-laden fish did not stop the massive 2008 Melbourne International Boat and Lifestyle Show at docklands this weekend. We rode our bikes through the city on Sunday and went to gawk [...]]]></description>
			<content:encoded><![CDATA[<p>But water is fun to play in and on. And the fact that the bay is likely to be polluted and full of diseased, toxin-laden fish did not stop the massive <a class="snap_shots" href="http://biavic.com.au/show-details">2008 Melbourne International Boat and Lifestyle Show</a> at docklands this weekend.<br />
We rode our bikes through the city on Sunday and went to gawk at the insides and outsides of luxury multi million dollar cruisers right down, humble fishing boats, <a class="snap_shots" href="http://www.smartkat.at/en_smartkat.html">inflatable catamarans</a> and water-police boats. I even found <a class="snap_shots" href="http://www.catalinayachts.com/yachts.cfm?act=model&amp;id=75">the boat I want to buy</a> (one day).<br />
It was a really beautiful day. Unfortunately on the way home my bike wheels made too much contact with the tram-tracks on Smith Street and I made too much contact, at much too fast a speed for my liking, with the asphalt. So I am bruised, scraped, stiff and sore today. But no more than that. I thank my falling practices for remembering how to avoid broken wrists and necks and my strength training routines for good core body strength so the impact was not too big a shock.</p>
<p>I will however, be using a bathful of precious water to soak away the grit and aches. It&#8217;s medicinal, I&#8217;ve only had a couple of baths in the last few years and we use our grey water so I shan&#8217;t feel guilty, nyah!</p>
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