Phikamphon is a man who loves cycling and who lives, works and travels by bicycle in Copenhagen

Phikamphon is a man who loves cycling and who lives, works and travels by bicycle in Copenhagen
By:  Michael Lander

Like so many who live in Copenhagen, Phikamphon loves cycling
and he has been riding as far back as he can remember.  He
especially loves spending time with his wife, Angkhana, and
their two daughters and riding together as a family.

Mads Phikamphon is one of five people behind Icebike.org and he is from Denmark’s capital city of Copenhagen. 

The city in which he has spent his entire life is known as one of the most bicycle-friendly cities in the world where bicycles are said to outnumber those who live there and where at least 40 percent of the population commutes on a bicycle.

“Copenhagen is the ultimate bicycle-friendly city and almost everybody cycles here and a bike is often the easiest and fastest way to get around.  Commuting by bike is seen as a natural thing to do here.  It’s only if you live far outside the city that it might make sense to take a car, but even then there are still quite a few people who will bike 30 to 40 km or more,” Phikamphon said.

And a person’s age doesn’t matter all that much for those who chose to ride, according to Phikamphon.

“It’s not only young people who ride or commute by bike.  Everybody does it and it doesn’t seem to matter if someone is 20, 40, 60 or more years-old.  I have seen many people who continue biking even though they are 70 to 80 years-old,” Phikamphon said.

Copenhagen is a city that is renowned for its cycling and, for Phikamphon, that is because people of all ages embrace it, they see the value and the benefits of it, and they elect those who fully support and endorse it.

“It’s very important that there is political support for bikes and biking.  Most politicians here support bikes and 63 percent of the members of the parliament actually bike to work, themselves,” Phikamphon said.

Phikamphon's wife, Angkhana, and their two daughters are
in a Christiania bike that he painted for fun with teeth so
that it would resemble a shark.

Unlike many cities that abandoned the role that bicycles could play as a means of transportation, Copenhagen, historically, continued to support and encourage cycling and the bike culture flourished, but there was a time when Phikamphon saw a possibility that everything could have unraveled and he believes that some of it still could.

“Things were about to go wrong in the 1960’s and early 1970’s, but the oil crisis luckily made sure that biking came back strong here in Denmark.  But, we still have problems and right now there is a big discussion going on about whether we should build a big car tunnel into and around Copenhagen, a car tunnel that will cost at least ten times as much as all the super bike lanes that are planned here in the future,” Phikamphon said.

It is for this reason that Phikamphon supports any ongoing efforts to get people out of their cars and on bikes for what is known, in Copenhagen, as “Copenhagenisation.”

As much as bicycling currently dominates the cultural landscape of Copenhagen, Phikamphon is less certain of other cities, like those in the U.S., of quickly and fully adopting the same mindset that is as conducive to cycling as can be found in Copenhagen.

“I think the U.S. has two problems in relation to cycling.  First of all, cycling is seen as somewhat strange and dangerous and, secondly, there isn’t a lot of political support for cycling, but that doesn’t mean that the situation is hopeless.  Portland, Oregon has shown that changes can be made and that people will start cycling if the infrastructure is there for them,” Phikamphon said.

“The big question is whether people in the U.S. will actually elect the right politicians and thereby get political support for cycling.  It might happen at one point, but I think it will take many, many years before the U.S. becomes more like Denmark,” he said.

Until recently, Phikamphon's daughters often traveled
in the Christiania bike with a matching cargo carrier.

For Phikamphon and his fellow Copenhageners, automobiles take a definitive backseat to the bicycle.

“For most people, it’s not necessary to have a car even though some people have one without really needing it.  It has never crossed my mind to buy a car and I haven’t even got a driver’s license,” Phikamphon said.

There are many in Copenhagen like Phikamphon.  With a strong cycling infrastructure that includes over 400 km of dedicated bike lanes and traffic signal systems that are set up exclusively for cyclists, it is little wonder that people find cycling a reasonable and appealing option to get around.

“I love cycling because it is fun to ride a bike.  It’s not fun to commute by car and it’s also not that exciting to sit in a train or a bus either,” Phikamphon said.

Phikamphon’s involvement with the Icebike.org website was a natural progression for a man whose life has revolved around the bicycle.

“I ran a popular Danish cycling site (cykelvalg.dk) that started to get attention from people outside of Denmark so I started looking into a good way to start an international cycling site.  I got in touch with John Andersen, who ran Icebike.org and he allowed me to restructure and continue the site,” Phikamphon said.

“Originally, Icebike.org focused only on biking on ice and snow, but I plan to cover all kinds of cycling on the site.  My mission, after all, is to promote all kinds of cycling and make more people stop driving and let go of their cars,” he added.

Currently, Phikamphon says that the site is mostly a blog, but that he and the rest of the staff are planning to add a lot more for people in the next month or so.

“I expect Icebike.org to grow like my Danish site did and become a useful resource for all kinds of cyclists because of both the blog and the things we are developing,” Phikamphon said.

Like any proud parents, the Phikamphons were elated as
each of their daughters was able to ride a bicycle without
support (training) wheels.

Phikamphon doesn’t just talk about cycling, and help manage a bicycling website, but he practices what he preaches.

“I bike almost every day.  I’m an IT consultant and many days I work from home, but when I go to my clients, I almost always bike,” Phikamphon said.

Phikamphon also enjoys every opportunity that he can find to ride with his family.

“When my wife, Angkhana, and I had children, we started out by transporting them on the back of our bikes.  Later, we brought a cargo bike and now they mostly bike on their own.  Last week, we went camping and I’m proud that our six and nine year-old daughters woke up and biked the 12 km home on their own bikes,” Phikamphon said.

As much as he loves a bicycle, Phikamphon is very open and receptive to various technological incarnations and modifications to the traditional bicycle.

“I have thought about buying an electric bike for biking to my clients that are far away, but so far I have taken the train or a bus, when necessary, which I rarely do.  I have also tried a velomobile.  It’s a fantastic kind of bike for biking outside the cities, but it is a bit too big for getting around in inner Copenhagen where we live,” Phikamphon said.

Phikamphon has had a lifetime experience and love of cycling and he is not unlike most who live, work and travel in a city that is rightfully known as the capital of cycling in the world.

Weight loss and improved health rely on making the right choices daily

Weight loss and improved health rely on making the right choices daily
By:  Michael Lander

Health and fitness and diets fill our air time, print, and other
media and are an enormous revenue-generating industry in
the U.S.  When it comes to losing weight, much of the focus
seems to be on physical activity and exercise than on what
people should and shouldn't eat.

Nearly every day it seems like we are bombarded with thousands of advertisements, magazine articles, and news stories that focus on health and fitness and ways to lose weight. 

Much of what we see, read, and hear frequently offers quick and easy diet plans, workout regimens, equipment, devices, and even pills that promise to make us all thin and healthy, often with little or no effort on our part.
 
With convincing before and after images, we are told that if we just buy into whatever somebody is trying to sell us, we too can have bodies that we have dreamed of or had when we were younger.
 
Understandably, we are lured in by the hype and many of us have probably tried some of what we’ve seen and heard and have been left feeling disappointed with little or no appreciable results and with a little less money in our pockets afterwards.
 
In spite of all of the time and attention that is given to health and fitness and hundreds of different diets that we are told will help us lose weight, there has been no time in our history when so many in our nation have battled excessive weight and obesity.  Unfortunately, many of us are big and only getting bigger.

Even with all the time, attention, and money that is siphoned
off for weight loss, two-thirds of Americans are bigger
than ever and physical activity does not appear to be
enough to significantly alter these current trends.

Click here for a 2015 Time Magazine article on the soaring rates of overweight and obese Americans.

So, who or what is to blame?  The answer may not entirely be what you think.

We are often told that we are all to blame and that if we would only exercise more that we too can be fit and trim, but this may not be the whole truth.  One of the biggest culprits may actually be hiding in the food that we eat and we might not even know it.

For decades, we have been told that we should primarily concern ourselves with the fat content in our food and so the processed food industry provided us with low or fat free products for us to consume, but because that food became less palatable and tasty in the process, they substituted the fat with sugar.

At about the same time that food manufacturers were reconstituting the food that they created for us, they began to formulate their products into a potentially dangerous chemical cocktail with additives, preservatives, artificial flavoring, and coloring. 

Most of us have no idea what these added ingredients are and we might even find difficult to pronounce.  This has included things like butylated hydroxytoluene, monosodium glutamate, sodium and potassium benzoate, partially hydrogenated oil, and high fructose corn syrup. 

Click on this link to read more about what food additives that you should avoid.

It is often what is hidden in our foods that may be impacting
our health and our waistlines more than anything else in
our lives.

The fact that much of the food that we might be consuming isn’t exactly healthy and may be contributing to our bad health and weight gain isn’t something that most of us may be willing to readily to believe or accept. 

And, try as we might, we really cannot ignore the dangers that come with weight like back and joint pain, an increased risk for diabetes, heart disease, high blood pressure, high cholesterol, and even cancer.

Click here to read more about the health risks of being overweight.

My personal journey is probably not unlike many people who have encountered the problem of excessive weight gain, themselves.  I love to eat and the worse that the food is, the more I want it.  I especially crave anything sweet and by this past summer my waistline began to show it. 

Even though I was physically active and regularly rode a bicycle 30 to 40 miles every couple of days, I was bigger than I had ever been before and I tipped the scales at 191.5 pounds.

After coming to the realization that cycling alone was not going to be enough for me to shed the pounds, I began my diet on June 1, 2015.  My goal was to get down to 165 pounds.

My diet would be a simple one.  I would eat as little sugar and processed foods as possible and I would avoid eating out at fast food restaurants.  I wasn’t as concerned about the fat content as much as I was about the sugar.  Any sugar that I would eat would need to come from fruit and I wouldn’t include any sugar substitutes in my diet.

If the food that I consumed wasn’t natural, and it didn’t grow in a garden or it wasn’t raised on a farm, (preferably a local one), I would try not to eat it.

The Memphis area has about a dozen farmer's
markets, including one in Hernando, Miss.
where people can go to get healthier options
with locally grown produce and other
products from local area farmers.

Click here to find farmer’s markets in the Memphis area.

I basically set out to do what some people refer to as “clean eating.”

Click here to learn more about what “clean eating” is.

I wanted to eat produce that was organic and free of pesticides.  Any meat that I would eat would need to be free of antibiotics and hormones.

Losing weight was not easy for me, but I stuck to my diet and I never missed meals or ever tried to starve myself.  Doing that can wreak havoc on your body and, in the long run, it really isn't a sensible approach to weight loss.

By the first week of August, (approximately 90 days after I started), I reached my goal of losing 26 pounds and got down to 165 pounds.  After accomplishing this, I have now set a new goal to lose an additional 10 pounds.  That would put me back to a weight that I was in high school 35+ years ago.

Weight loss and improved health require making the right
choices of what you eat every day and it must become an
integral part of your life in order to reap the benefits of
it now and in the future.

Getting to a desired weight is really only half the battle, though, and the other half is maintaining it.  In order to do that, you must be vigilant about not overindulging and returning to the diet that got you into trouble in the first place.

Losing weight is not easy and it requires a certain amount of sacrifice so you don’t want to throw it all away just to end up back where you started. 

Weight loss and improved health relies on making the right choices every day of your life and then keeping at it even after you reach your initial goals.

To learn more about the hidden dangers in our food, you may want to watch the documentaries “Fed Up” and “Food, Inc.”

Sprock n’ Roll brings parties and bike riding together in Midtown Memphis

Sprock n’ Roll brings parties and bike riding together in Midtown Memphis
By:  Michael Lander

Sprock n' Roll first rolled on to the streets of Midtown
Memphis in June 2015.  It may best be described as a
totally people pedal-powered party vehicle.

Getting around Midtown Memphis has never been quite so much fun since Ashley Coleman’s Sprock n’ Roll bicycles rolled out into Cooper-Young and Overton Square this past summer.

These bicycles could best be described as pedal-powered parties on wheels.

The Sprock n’ Roll party bicycle is one of two that Ashley Coleman owns that debuted in the heart of our city on June 19, 2015.

Multi-passenger, people-powered bicycles like Coleman’s, have been referred to by some as pedal crawlers, cycle pubs, and beer bikes, but for Coleman they are a whole lot more than just that.

“Sprock n’ Roll is all about providing a great experience,” she said. 

“Most of the customers we have had so far are celebrating an occasion and our bikes are a perfect way to celebrate bachelor/bachelorette parties, birthday parties, family reunions, corporate functions and parties, progressive dinners, girls night outs, and more, but you don’t necessarily have to be celebrating something,” Coleman said.

“Sprock n’ Roll is something fun and different to do when you just want to get a large group together to hang out with some cocktails and catch up.  For those with groups of less than eight people, we offer mixer tours on Wednesday and Thursday nights so that small groups can mingle with others,” she added.

Sprock n' Roll bikes can seat up to 16 passengers on each
one and 32 on both.  The bikes currently travel in the
Cooper-Young and Overton Square areas of Midtown,
but plans are underway to expand to include the
downtown area in the fall of 2015.

Each Sprock n’ Roll bicycle is powered exclusively by those who ride it and it can seat up to 16 people on each one or 32 people on both.

When trying to come up with a name for her new business, Coleman found the inspiration from the city itself.

“Memphis is the birthplace for Rock n’ Roll and has created some of Rock n’ Roll’s biggest stars.  In keeping with this theme, and using a play on words, Sprock n’ Roll was born.  Sprock (for those who aren’t avid cyclists) is short for sprocket, which is a profiled wheel with teeth in which the chain of a bike engages, making the bike move forward.  I thought that this was a clever play on words,” Coleman said.

The route that Sprock n’ Roll currently travels on starts in Overton Square at Madison at Dana and then down Florence, Trimble, Cooper, Peabody, Diana, Vinton, S. Rembert, Central, Cooper, Young, and then back to Cooper and ends on Madison.  Where each group stops in between depends on the passengers themselves.

The Sprock n' Roll bicycles allow people to celebrate an
event or for friends, family or others to spend a fun
day or evening together while getting some fresh air
and a little exercise at the same time.

“Each group decides where they want to go on the ride.  We usually stop at Slider Inn off of Peabody because it’s a good in-between spot.  In the heat, especially, we want everyone to have ample time for some AC and rest.  Once we get to Cooper Young and Overton Square, we hand each group a list of bar partners and the specials they are offering,” Coleman said.

“Our current route in Midtown is bumpin’, but I have a downtown route coming this fall,” Coleman added.

Since they opened for business in June, Sprock n’ Roll has had a lot of interest and an extremely positive response thus far.

“The response has been very positive.  People are excited about these bikes and think the idea is really different and fun.  The bars and restaurants have been really supportive and offer my customers discounts and specials.  Those who have ridden have loved it and have been great about telling their friends about their experience,” Coleman said.

Even though most of what she has experienced has been overwhelmingly positive, she has faced some challenges along the way, especially when she was setting up her business.

The pedal-powered bicycles, like those belonging to Sprock
n' Roll, are new to Memphis, but other cities across the
country have had them for several years and the concept
of these are growing in popularity everywhere.

“Some of the biggest challenges that I faced at the beginning were trying to choose my routes, finding the right employees who had a fun and outgoing personality, and finding the time to do all this while trying to also be a stay-at-home mother of three children who are 2, 5, and 7 years old,” Coleman said.

Another challenge that she also faced involved the City of Memphis.

“Getting the city to allow for open containers was a big challenge, but after long discussions, Memphis City Councilman Reid Hedgepeth sponsored an ordinance to allow open containers on pedicabs and I am very thankful for his support,” Coleman said.

Sprock n’ Roll was one of two businesses that started within the last year that offer a similar experience.  The other is the River City Pedalers.

“I am similar to River City Pedalers in the fact that I saw an opportunity to bring an awesome attraction to Memphis, just as they did.  When I contacted the city last October, I learned there was someone else inquiring about this type of business, too.  At first, I was a little discouraged as I thought I was the pioneer for this idea in Memphis; however, I decided to press on.  There is nothing wrong with a little competition,” Coleman said.

The Sprock n' Roll bicycles are available throughout the
day, beginning at 10 a.m. to 10 p.m. on Tuesday -
Saturday and 12 noon to 7 p.m. on Sunday.

As similar as the two business might seem to be, Coleman sees some distinctive differences between them.

“Unlike the River City Pedalers, I have no motor on my bikes.  Pedaling is the name of the game with mine.  My bikes are also bigger in size and have a totally different look.  I also have two bikes to accommodate larger parties and/or tours.  I can accommodate up to 32 people altogether.  My website will also allow for you to see my full schedule of availability so you can book right away instead of making an Internet inquiry or having to call,” Coleman said.
 
Coleman was initially inspired to start a business after attending a bachelorette party in a neighboring city.

“I attended a bachelorette party and had a blast on our ride.  I hung out with 15 women sipping cocktails, listening to music, and taking in the scenery.  When you have a large group of people who you want to catch up with, a bar or a long table at a restaurant isn’t always conducive to chatting with everyone.  With a bike like Sprock n’ Roll has, you can swap seats and you are close enough so that it is easy to talk,” Coleman said.

The Sprock n' Roll bicycles begin and end in Overton
Square and are out for two hours at a time.

“The bikes also provide you with fresh air, an opportunity to have a blast, get some exercise with some friends, and have the ability to have some drinks and you can also check out local establishments, too.  Who could ask for more?” she said.

The bikes that Coleman have are manufactured by Fietscafe in Holland and they are 100 percent pedal-powered.

“Some companies offer motor assists, but I wanted to stay away from that.  The point is to pedal, after all,” Coleman said.

Spock n’ Roll is open Tuesday – Saturday, from 10 a.m. to 10: p.m. and 12 p.m. to 7 p.m. on Sunday.

With a tap on board, people can bring a pony keg for their trip and Sprock n’ Roll also provides a souvenir cup for customers to take home.

You can book online at www.sprocknrollmemphis.com or by calling 901-500-7101.  Reservations are required and payment is taken at the time of booking.

Coleman thinks that there may be no better time for the arrival of her bikes in Memphis than now.

“Memphis is undergoing an exciting revival.  This is clear when you look at how Cooper Young and Overton Square have grown.  Now, you have Bass Pro Shop in town with the hopes of bringing in even more tourists.  The future is really looking bright.  Announcements of major investments downtown, on the Highland Strip, and in the Pinch District are also very exciting,” Coleman said.

Sprock n' Roll offers mixer tours on Wednesday and
Thursday evening that allow small groups to ride
together.  Many of those in this photo are from
International Paper's sales team who were visiting
Memphis on Thursday, August 28, 2015.

“Memphis is becoming more progressive and I want to be a part of that.  We have a fun city and Memphians are loyal to it and to local businesses.  I figured that this was the perfect time for me to start my business,” she added.

For those looking for a fun time with friends or family, or who want to meet others in a festive and party-like atmosphere while they peddle one of Sprock n’ Roll bicycles, they may not find a better way to spend a couple of hours than this.

Bicycling may be one of the best and most unforgettable ways to see and experience Cape Cod, Martha's Vineyard and Nantucket

Bicycling may be one of the best and most unforgettable ways to see and experience Cape Cod, Martha’s Vineyard and Nantucket
By:  Michael Lander

Cyclists have many miles of coastline that they can ride on
around Cape Cod with captivating ocean views along the way.

Cape Cod is known for its quaint and charming New England seaside harbor towns, its windswept beaches, and it distinctively unique maritime buildings and Shake shingle houses and cottages.

For decades, it has been an immensely popular destination for beachgoers, boating and sailing enthusiasts, and thousands of tourists who flock to the peninsula, and to its nearby islands of Martha’s Vineyard and Nantucket, especially during its peak season from about May to September each year.

Even though most visitors who travel to and from and around Cape Cod do so by vehicle, for those who have the time, and who really want to see and experience this resort area in a more direct and intimate way, there is no better way to do that than on a bicycle.

Cyclists can ride on most of the roadways in Cape Cod and
they can easily get around the peninsula on a bike; however,
they will periodically encounter a large volume of traffic
with very little or no shoulder to ride on.

It is on a bike that you can really see and take in the beauty and scenery around you, where you can smell the ocean air as you ride along the hundreds of miles of coastline, where you can feel the breeze, listen to the seagulls and shorebirds, and hear the waves crashing on to the rocks or lapping the shoreline. 

You can also ride to places where you can spend some time sightseeing and checking out lighthouses and various other historical landmarks, visit some shops for souvenirs, stop and eat some fresh seafood, spend a little time on a beach, and enjoy some of the simple pleasures of life, like watching the sun rising or setting on the water.

Visitors to Cape Cod are not limited to riding in vehicles,
but can travel in and around on a bicycle so long as they
are comfortable and accustomed to riding in traffic.

For those looking to ride on some paved, dedicated bike and pedestrian trails, you have many to choose from, which includes the 1.6 mile Cape Cod National Seashore – Nauset Marsh Trail from the Salt Pond Visitor Center in Eastham to the Coast Guard Beach, the 5.25 mile Cape Cod Province Lands Trail that starts at the Province Lands Visitor Center and loops back around, the 7-mile Cape Cod Canal Bikeway from Bourne and Sagamore bridges, the 8-mile Cape Cod Nickerson State Park Bike Path Network, the 10.7 mile Cape Cod Shining Sea Bikeway from the Country Road in Falmouth to the Steamship Authority in Woods Hole, and the 25-mile Cape Cod Rail Trail from South Dennis to Wellfleet.

Riding a bike in towns like Woods Hole allow cyclists the
opportunity to take in all of the picturesque views
instead of rushing past it in a vehicle.

For those seeking some off-road, mountain bike adventures, you have the Cape Cod Hathaways Pond Conservation Area, the Cape Cod Old Jail Lane Conservation Area, the Cape Cod Otis Atwood Conservation Area, the Cape Cod Trail of Tears Trail Network (West Barnstable Conservation Area), and the Cape Cod Willow Street Trail Network (Hyannis Ponds Conservation Area).

For those who are comfortable and experienced, and who have no fear or trepidation of riding in traffic, it opens more options for getting around Cape Cod on a bike, but the volume of traffic can be quite heavy at times and it should be avoided if you are not already well-accustomed to it or if you are riding with children.  Those who do ride on the roadways should also expect to encounter some narrow roads with little or no shoulder.

Many visitors to Martha's Vineyard prefer to sightsee and
get around the island on a bicycle and the more ambitious
of them, who are willing to ride about 60 miles, can ride
around the perimeter of it.

When riding on the road, cyclists should follow the rules of the road, ride with traffic, not against it, use hand signals, and, for added safety, they should wear a helmet.

Like Cape Cod, one of the best ways to see and experience Martha’s Vineyard is on a bicycle and there are several bicycle and bicycle rental shops for those who are interested in doing this. 

For those who do, you will have 44 miles of down-Island bike trails and you can ride over 60 miles along the perimeter of the island.

For additional information on riding on Cape Cod, Martha’s Vineyard, or Nantucket, you can contact the Cape Cod Cycling Club and Nauset Newcomers Bicycle Group or you can visit the Cape Cod Commission’s website.

In addition to enjoying the east-facing Atlantic seacoast, with its wide sandy beaches that are protected and preserved for public use, visitors and cyclists alike, can also see historical places and monuments and learn more about Cape Cod’s fascinating history.

Cyclists can easily navigate in and around Martha's Vineyard
and there are several bicycle rental shops for those who do
not bring a bike with them on the ferry.

The hook-shaped peninsula was originally home to the Wampanoag Native Americans who helped the pilgrims when they arrived in the autumn of 1620.  The pilgrims landed in Provincetown, which is at the furthest tip of Cape Cod and there visitors will find a monument commemorating what was one of the first places settled by the English in North America. 

In the 19^th century, Cape Cod became a fishing and whaling center and, by the end of the 1800’s, it became a summer haven for many who came from cities like Boston, and, today, it is a destination spot for many tourists across the U.S. and from around the world.

Even though there are many ways to get around and see Cape Cod, Martha’s Vineyard, and Nantucket, bicycles offer one of the best, most intimate, and unforgettable ways to see and experience the ethereal beauty of these places in an up close and personal way.