Diabetes – a concern for Singaporeans

A silent killer especially Type 2 Diabetes. we should watch this very carefully. This blog entry is adapted from Texas Diabetes Council. Some hard facts that will make one sit up. That by 2050, 1 million Singaporeans could be affected by diabetes. But diabetes has other longer term complications that makes this disease so dreadful.

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In 2005 when we decided with a goal to make exercise convenient but avoid the membership gyms was our goal. Hence the notion of a pair of inline skates, folding bike or that you could unpack  anywhere an exercise you reach home from the office came about.

Many people have diabetes and don’t know it because they don’t have any symptoms. Diabetes causes your blood glucose (also called blood sugar) to be too high. Because the cells in your body can’t turn the blood sugar into energy, the sugar builds up and can damage many parts of your body, such as your heart, kidneys, eyes, and nerves. Over time, diabetes can cause stroke, heart attack, or coma.

Some helpful Myth busters

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In so many years, exercise is one thing but we believe that diet remains the key – what we ingest from carbo and liquids makes that difference! Go for low GI rice – basmati rice, drink alkaline, high oxygen water and take your slow release Vitamin C.

Go for low GI rice – basmati rice, drink alkaline, high oxygen water and take your slow release Vitamin C AND complement that with regular exercise. Those who are high risk to diabetes or already diagnosed with Prediabetic, you can manage this dreaded disease.

There are 3 types of diabetes

What is type 1 diabetes?

Watch video »

Type 1 Diabetes (Insulin-Dependent Diabetes)

  • The body’s own immune system fights the cells in the pancreas that produce insulin.
  • Sometimes called juvenile diabetes, but it can affect people at any age.
  • Symptoms include thirst, frequent urination, dehydration, blurred vision, and weight loss.
  • No cure, but patients can control their blood sugar with daily insulin shots.
  • Not preventable.

What is type 2 diabetes?

Watch video »

Type 2 Diabetes (Non-Insulin-Dependent Diabetes)

  • The body doesn’t make enough insulin, or it can’t use the insulin correctly, so the cells can’t process blood sugar correctly.
  • Most common type of diabetes.
  • Often has no symptoms.
  • Family history can increase risk.
  • Being overweight, eating unhealthy foods, not exercising, and having high blood pressure increase risk.
  • Can be prevented with healthy eating and physical activity.

What is gestational diabetes?

Watch video »

Gestational Diabetes

  • Affects some women during pregnancy.
  • Family history can increase risk.
  • Being overweight, eating unhealthy foods, not exercising, and having high blood pressure increase risk.
  • Often prevented with healthy eating and physical activity.
  • Increases risk of problems during pregnancy.
  • Usually disappears after pregnancy, but mom has increased risk of type 2 diabetes.
  • Babies are more likely to be obese and have diabetes.

Taking a few simple steps can help you reduce your risk and prevent type 2 diabetes.

Set a weight loss goal.

If you’re overweight, the key to preventing diabetes is to lose weight. The most successful plans use a combination of eating healthy foods that are lower in fat and calories, and being physically active. Set a goal that you can achieve. A loss of five to seven percent (3 to 5 kgs for a 75kg person) can have a big impact on lowering your risk of diabetes.

Eat healthy foods.

Choosing to eat healthy foods will help you reach your weight loss goal. Figure out how many calories and fat grams you should have per day. Set a goal for losing one to two pounds each week.

Move more. Walk, Run or Cycle!

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Car Free Sunday returns and its expected to be bigger!

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Hey everyone! 

Car Free Sunday – riding experience

Come and experience a car-free city. Held every last Sunday of the month,Image result for car free sunday Car-Free Sunday SG is an initiative in which roads within the Civic District and parts of the Central Business District (CBD) are closed to traffic, transforming the area into a walkable, cyclist-friendly, and activity-filled precinct for families and friends. This

October after a 3 months break for Singapore F1, its back and more roads to be closed to extend the opportunity to explore. Also Bimonthly lucky draws to win folding bikes (Tern and Dahon) and premium kickscooters from Swifty. 

Car-Free Sunday is held on the last Sunday of every month. The second instalment will run until April next year on the following dates:  Oct 30, Nov 27, Jan 22, Feb 26, March 26 and April 30.

There will be no Car-Free Sunday in December and in January, it will be held on the fourth Sunday, due to the Chinese New Year period at the end of the month.

The second run of Car-Free Sunday adds the Telok Ayer loop – comprising McCallum Street, Amoy Street, Boon Tat Street, Telok Ayer Street and Stanley Street.

This brings the total walking and cycling route to approximately 5.5km, up from 4.7km previously.

For the upcoming Car-Free Sunday on Oct 30, the public can enjoy free guided tours of the Thian Hock Keng Temple at Telok Ayer Street.

There will also be an educational walking trail along Ann Siang Hill and Telok Ayer Green, discussing the trade and ways of life of Singapore’s early immigrants.

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With compliments of our logistics partner, we will have a chance to set up booth to sell accessories for cyclists and joggers.

We will also have some of the popular new bike brands and models so you can take them for a spin.

MBS will be encouraging all customers and members to join these rides

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MBS 2016 Jersey

A lucky draw will be held and stand to win our MBS jersey worth S$65 by simply taking a photo at our booth and dropping your name card into our lucky draw box.

My Bike Shop SG – active mobility for everyone in the family

Back in 2006 when the founders wanted to start the business of bicycles, we wanted to inject a new approach. We knew that the then bike brand scene was about Tour de France brands and cycling was very much a sport for the young and sport performance enthusiasts. We wanted to be different.

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2006 at the SAFRA runway

So we started to bring back the benefits of cycling as an active sport but we focused on convenience and practicality. In space scarce Singapore homes and the pressures of a sedentary lifestyle for many. Exercise was never a top priority and so we restarted the catgory of owning a folding bike that would encouraged participation.

So with the mission to get EVERYONE active again, we often have a tag line of active mobililty for the young to old. We even tried ranging Inline skates in 2007 to 2008 and todate we resisted doing motorised stuff.

Folding bikes cover multi spectrum needs for many and with our suppliers, we are unveiling new categories to cater to those less than 1.2m tall (height restriction for folding bikes) and boys/girls aged between 7 to 10 years AND to those who are in their advancd senior years who may be recovering from illness or surgery.

For the next few months, we will be releasing product news of new products that will have a new spin including innovations/health products that help you cycle and recover better.

The next article will cover LifeGlider on Tuesday 12 noon – bringing new found freedom for people who need aid in walking or recovering from an illness.

LG to change the world

Care for your helmet, helps you take care of your scalp

Very often we have customers who refuse to don a bicycle helmet for various WRONG

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reasons, from “not necessary” to “messes up my hair”  to ” I am going at a slow speed”  to “it’s too hot”. The bicycle helmets we sell range from S$49 to S$250 and we brought quality to every price category so the economics of owning a helmet is a weak one when you consider the fact that you need protection to your head when someone hits you.

HOWEVER, when it comes to care of your scalp which could lead to itchiness or hair root aggravation, we do ask that you take note of a few things:

1. Pick a good fit for the helmet

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Too tight a fitting or too loose can lead to the helmet pulling on the roots of the hair. The scientific name is traction Alopecia. You can easily avoid any risk of traction alopecia due to wearing a helmet, by using a helmet of the right size that is not too tight or too loose on your head. Do  the 2VI method.

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While putting on the helmet also ensure that no hair is pulled very tightly by the helmet. Take your time every time you put it on, and continue jiggling and shifting the helmet till you reach the most comfortable position, when no hair is pulled back tightly. Also take care while taking off the helmet.

 

2. Keep your helmet clean and store it in an airy and hygienic place to avoid hair loss   

As your scalp sweats up due to wearing a helmet, the inner layer of the helmet also gets Shower.jpgwet with sweat. It is also important to clean the inner lining of your helmet regularly and to ensure that there is no fungal growth on the inner soft layer. Store your helmet in a hygienic and airy place so that it can easily get dried up and is not smelly. We recommend you shower with your helmet after each ride. No, you do not need to wear it but shampoo the straps and inner lining ( BUT we won’t stop you LoL)

3. Stay dry Along with the above you can also follow the following tips to avoid any hair loss caused due to wearing a helmet

Along with the above tips, you can also follow the following to avoid any hair loss caused due to wearing a helmet,

  • Every time you take a break between rides, take off your helmet as well and give your hairs and the helmet some time to dry out.Towel down to dry faster
  • Wearing a piece of cloth or scarf on your head, covering your hairs before putting on the helmet can be a very effective way to reduce any risk of hair loss due to helmet. The cotton cloth will reduce any friction between the hairs and the helmet and will also soak the sweat quickly eliminating all the worries. However, always ensure that the cloth is washed and completely clean before putting it on.

Moulton SST – the engineer’s dream

The Moulton Spaceframe is so easily recognised. Unique, iconic, d0258552_17595385

engineering artistry with the frame lattice and just so classy in looks,  it really sets you apart.

HOWEVER…

The stainless steel of Bradford made bikes are the epitome

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of the elite when it comes to small wheeled seperable or fixed bikes. Aircraft stainless steel frame but really expensive.

Introducing the New SST. Features the essential Moulton ‘ingredients’ but in a more affordable frame material:

  • Fillet-brazed construction in Columbus Spirit and Reynolds 525 CrMo steels.
  • Moulton leading-link front suspension (with soft rebound stops, hex key adjustment)
  • Moulton rubber-cone ‘Monosphere’ rear suspension, oversized rear pivot bearing.

Unified rear fork with triple-crankset/compact clearance.
Kingpin separability (hex-key operation).

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Colours Britannia Red, Airforce Blue, Forest Green and Flight Grey. RRP S$6500sst-britannia-red alexmoulton_sst_gray3 alexmoulton_sst_green30sst-blue

Beating red lights, no registration fees to cycle on car free roads and a chance to see the Civic district up front and personal

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The team at My Bike Shop took to the Car Free Sunday Singapore for April and braving the forecast of thunderstorms, we met the team and a few customers turn up at our Henderson outlet at 645am.

The  sky was still dark when we started but it allowed us to take our latest bikes for a spin.photo_2016-04-24_12-07-54

The weatherman forecast thunderstorms but we went ahead.

A bit about the Car Free Sundays

Car-Free Sunday SG turns part of our city into a pedestrian and cyclist friendly precinct and creates a 5 km route of closed roads in the heart of the city. It is part of the larger movement towards a car-lite Singapore, envisioning our city with fewer cars.

Car-Free Sunday SG takes place on the last Sunday of every month, with exciting line ups of activities for each edition!

The National Gallery Singapore, Asian Civilisations Museum, and Victoria Theatre and Concert Hall will open earlier at 9am.

Street performances will also be held at Esplanade Park, Connaught Drive and Empress Place throughout the day till 6pm.

This Car Free Sunday for April was slightly different, LTA AMU organised a flagoff that began after everyone had a chance to make a pledge for safer riding

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Although its only 5km in distance, I thoroughly enjoyed the experience of momentumcycling through busy Shenton Way. I got to beat red lights, avoid ERP, no need to pay high carpark charges I typically have to pay in the CBD, but most important, I could see plenty of sights in the CBD up front close and personal without the worry of cars hitting me from the back. I get to see exactly how the Momentum is constructed.

Sure you get a longer distance with the OCBC Cycle events but this event is “free”, no registration fees to pay, just grab a folding bike (or not) , hop on the train as its Sunday and come discover the Civic District. It’s truly worth the effort. Feel you like to just cycle there from home? JUST DO IT! Singaporeans are an active bunch as we saw so many people doing aerobics, yoga and people just photo_2016-04-24_12-18-24walking or jogging so it is not just a cycling thing.

The MBS team split up and went exploring the sights along Boat Quay and Clifford Pier, and had alot of fun just enjoying the architecture of our beautiful city centre. Pardon my bike as it really brought me around covering more ground than I could if I relied on walking.

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After an hour of exploring, I stumbled onto Prive, situated just beside the Asian Civilisation Museum,  who served a very decent egg benedict and the flatwhite coffee – a MUST try!

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So a MUST Do and a Must try. If you own a folding bike and you like to experience what we experience last Sunday. You just got to try it. We will try to organise another Car Free Sunday ride but the URA and LTA does deserve feedback and encouragement for them to do MORE of such events.

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Car-lite beckons and better products are being introduced.

Quote from Prime Minister, Mr Lee Hsien Loong ;

“Car-Lite Singapore” by promoting and developing other modes of transport, making them convenient. We have to rely less on cars on the roads because we cannot keep on building roads – more roads for more cars. So we will provide more options for Singaporeans that are better than cars. Buses, more of course. Expanding the MRT network – that is happening everyday – but also other modes of transport for example, bicycling…”

So as a business having helped many get into cycling and owning a folding bike so you can enjoy the various infrastructure that the government has invested in, we spared no efforts to work with manufacturers, suppliers and level headed opinion leaders on what would work? So we completed our first wave of cargo bikes that have their own USPs and features/benefits.

The Kiffy Flash AND Bike Friday Haul-a-Day.

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Kiffy Flash – a 2 speed hub adult trike with a front payload

The Kiffy can be disassembled and transformed into a pushable hand cart for use in a photo-yves-salvatgrocery store. The 4-foot-9-inch-long bike folds down to take up just 2′ by 2′, so it’s easily rolled into a subway car or an elevator. A clever front suspension system dubbed “Swing” allows the front of the tricycle to tilt like a regular bike, providing stability even on slopes. Front disc brakes keep everything under control. The inventor, Norbert Peytour, says that cycling is a form of care-free travel, with no fuel levels to watch, little to no maintenance, no engine that can fail. He rejects “advances” like the electric bike, which add complexity (and fuel consumption) to the mix.

Bike Friday Haul a Day

When Bike Friday Co-Founder Alan Scholz and Kidical Mass Co-Founder Shane Haul a Day alan_.1MacRhodes put their heads together to come up with the perfect versatile bike for a Safe Routes to School class leader, the Bike Friday Haul-a-Day was born.The Haul-a-Day quickly earned a reputation as a great Family Bike as word spread quickly through Social Media by mothers and fathers that the Haul-a-Day delivered a great ride.  Watch Alan Scholz vision

The Haul-a-Day is set up for the ultimate in convenience.

  • Frame adjusts to riders (1.2 m to 2.0 m)
  • Starting weight just 16kg
  • Low step-over height
  • Big load capacity, low center of gravity
  • Light and agile, rides like a real bike
  • Made in the USA

Baby steps but we have to start somewhere and with the rules and guidelines getting better and the encouragement for shared paths and tolerance for other users, am sure we will see more and more folks carrying payloads on their bikes. We think and believe Car-lite will be a reality in Singapore!

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Spokes – Spoken or Silent?

Why Spokes Break

Bike spokes are a pretty simple part of your bike. They support your weight and transfer power from the hub to the wheel. Problems with spokes are pretty infrequent, but still do happen from time to time. The most common problem a cyclist will have with their spokes is the occasional broken spoke. This happened to me with some regularity as I’m what they used to call in boys’ jeans sizes, “husky.” You’ll just be going down the road and suddenly hear a noise like TWANGGG! (and it does sound like that). Even if you don’t hear the spoke break, you’ll likely feel it, because the your wheel will usually go all wobbly.

Sometimes if you mash down particularly hard on the pedals or hit a pothole it can spur spoke breakage too, but usually it just kinda happens. Spokes break most frequently where the head of the spoke laces into the hub, because the curved head of the spoke is the weakest part and yet still has to bears a lot of the weight and force of power transfer. If you have this happen, stop, get off your bike and inspect your wheel. You want to make sure your spoke isn’t flopping around to where it can get entangled with your frame or chain as your wheel turns. To keep it secure, you can tape it to a neighbor or unscrew it from the nipple and remove it completely. You’re okay to ride it a bit longer if necessary to get home, but you don’t want another forty miles or continue riding days and days with a broken spoke if you can help it. It puts additional stress and strain on your other spokes (which can then cause them to break prematurely at some point down the road too) and can make your wheel go out of tru

How Spokes work?

How the spokes accomplish these terrific and heroic feats? First, spokes don’t push outward, holding the rim at bay, like it might seem. Rather, the rim is evenly pulled inward by spokes that are laced through the hub, the center part of the wheel that rotates around the axle, which makes it extraordinarily strong. These spokes coming from the hub then radiate outward to the rim, where they attach to nipples, which are almost like little nuts resting in the rim. The nipples can be screwed down onto threaded tips of the spokes, which increases tension on the rim, and also pulls it slightly to the left or right.

When are wheels not true?

No, its not when they’re lying to you… its when they’re not straight. A true wheel is rounder, centered, easier to pedal and they wobble less.

Thus knowing how to make a wheel perfectly round, replacing broken spokes and damaged nipples and fixing damaged rims can be quite important for keeping a bicycle in tip-top shape.

 

A lot of the tasks required to true a wheel require tools only found in a well-equipped bicycle shop (like a truing stand), so you will likely need to contact a local bicycle mechanic.

The information are taken from About.com and the Bike Mechanic

Cycling Myth Buster #6 Crank lengths – is longer better?

LoL don’t worry, this is not a R(A) article about length but about crank arms of what you are riding.  We came across several Bike fitting sites, books and they offer some information on Hip Angles and Knee Angles. Thanks to all the articles that cover this.

Most crank lengths are available in 170 and 175mm lengths. This is fine if your inside-leg measurements is on  the long side of average, otherwise it can reduce pedalling efficiency.

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Cranks that are too short do not allow the full leverage of the legs to be used, those that are too long force the knee, hip and ankle to bend more often resulting in slow cadence.

 Extracted from Bike Dynamics  & The Racing Guide by Haynes

Indicators your cranks are too long.

You are the first to get out of the saddle when climbing in a group.
You feel your upper body bobbing?vertically when spinning fast and lightly loaded.
Your transmission occasionally clangs?as you hit a dead spot at the top of the stroke.
Your knees / hips hurt.
Your knees come uncomfortably close to your chest when on the drops or tri bars.

Indicators your cranks are too short.

You feel strong on hills but seem to struggle on the flats.

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A good guide is to apply 20-21% of your inside-leg measurement but bear in mind your saddle height plays a role.  As a guide:

Inside leg measurement(cm)           Crank length(mm)

72-75                                                         155 – 160

76-79                                                         160-165

80-83                                                         165-170

84-87                                                         170-175

88-91                                                          175- 180

92- 95                                                         180-185

After that, adjust your saddle position and see if you can get into the “zone”. Minimum knee angles should exceed 70° to avoid any discomfort issues. It has been captured over time and measurements that  really fast, powerful people have tended to be in a range around 75°.  So anything within the “zone” 74°-77° is ideal.

So for those who want to get optimum knee angles for power, shorter cranks may be the answer to help you achieve that ideal angle but not too short or you lose the leverage on straights… Still with me?

How to Choose Crank Length? Various authorities on this:

So, what crank length is right for you? Just like everything else with bike fitting, some general guidelines exist, but they won’t work for everyone. Formulas for computing crank length (in mm) from height, inseam measurement (in cm), and femur height (in cm, measured from the floor to the top of the femur bone) include:

  • Graeme Obree method: crank length = 0.95 * height
  • “Machine” method: crank length = 1.25 * inseam + 65
  • Lennard Zinn method, upper end: crank length = 2.16 * inseam
  • Lennard Zinn method, lower end: crank length = 2.10 * inseam
  • Bill Boston method: crank length = 1.85 * femur height

 

Cycling Myth Buster #5 Gear range – how does that really work?

A gear range is a set of figures that allows you to caculate the combined effect of a given cassette cog, chainring and wheelsize. This calculation was based on the Penny Farthing bike  where one measured the length of 1 revolution of the front wheel  (see below) and provide a length called X inches of development. Mind you that the Farthing Penny Bikes were very unstable due to the short wheel base and the rider sometimes sitting at a abnormally high position and the your legs peddling forward that actually reduces leverage…hmm reminds you of the A bikes and A design frames with small wheels.

So often for the misinformed,  when they see us on our Minivelos, comments usually are said like  “are you sure you can keep up?” and “don’t you cycle like a hamster?” , “Small kids bike” then have their expression in disbelief when we overtake them with ease.

So how do we do it? In the laws of physics, it is  true, a smaller wheel means you need to peddle more and faster BUT with folding bikes that we range, a bigger chainring ( not to to point where you need tremendous leg power to drive a 75T chainring) gives you the necessary range. You can still get your speed up and peddle at a comfortable pace BUT you need the right combinations.

Let’s do a few baseline understanding.

Gear size (inches)

<40         Mountain and touring bikes

41-50      Hill Climbing

51-60      Lowest gears for flattish course

61- 70     Lowest gears for flat time trials

71-100    Normal gears

>100        Flat out gears

Some Maths formulae.

Chainring size (no of teeth) xwheel diameter(inches)/cassette cog x tread to tread

e.g. (52×26.4 inches) (aka 700C)/14 = 98 inches

So for a Dahon MuEX where they use the top of the  line SRAM Red cassettes, the max range is 55Tx20 inch/11 = 100 inches so now you understand why the MuEX can attain such high velocities.

Even if you take a standard Vitesse D7 or Boardwalk D7 52X20/13 = 80 inches. Most entry level MTBs are using 44T , (44X26/13=88 inches). So you NOW understand why most D7 series bikes actually overtake these MTBs without seeing the rider huffing and puffing away.

Depending on the terrain, but for Singapore where there are  gradual hills and Beginners/Training is usually the initial goal, a gear range from 45 – 114 inches is what you need. ( 52/39 x 12-23). So when you do the specs, you understand why these Flamingos HSF1 and MuP24s can really give you  that mileage.

OK with the ideal gear range…you still need TWO Ls – strong LUNGS and LEGS or all the gear ranges in the world mean nothing.