The route shown on the accompanying 1:200,000 maps is then described in detail with features that appear on the maps highlighted in bold in the text. Detailed maps show the route where it is sometimes difficult to find the way back to the route after taking a break to explore. Distances shown in brackets in the route description are the cumulative distance from the start of the stage and the distance still to ride to the end of the stage.
Sunset at the Parrog Estuary at Newport (Stage 4)
Estimating times in hilly terrain
Estimating how long a ride will take when it involves a significant amount of climbing is notoriously difficult. Hillwalkers use Naismith’s Rule, which allows 1 hour for every 3 miles (5km) covered in distance plus 1 hour for every 2000ft (600m) of ascent. Because there is considerable variation between the speed and climbing abilities of a committed club cyclist and a leisure cyclist, there is no comparable benchmark in cycling. However, the basic principle still applies.
Total time = time to cover the distance + time spent ascending
The Italian physician and cycling coach Michele Ferrari developed the term velocità ascensionale media (VAM) to refer to the average speed of ascent. VAM is usually expressed as metres per hour (m/h) and winners of mountain stages in grand tours typically climb at more than 1500m/h, while most club cyclists are capable of climbing somewhere in the range of 700 and 900m/h.
In this book much more modest values have been used for VAM, with estimated times based on 10mph (16kph) plus 400m/h. So a stage of 50 miles that involves 800m of ascent is estimated to take roughly 7 hours.
To get an estimate of your own VAM, first assess your average speed on the flat and then record your times for a number of measured climbs and see what number best fits. But if all of this is too much for you, just use the rule of thumb that 5 miles in the hills takes about as long as 8 miles on the flat.
GPX tracks
GPX tracks for the routes in this guidebook are available to download free at www.cicerone.co.uk/988/GPX. A GPS device is an excellent aid to navigation, but you should also carry a map and, essentially, know how to use it. GPX files are provided in good faith, but neither the author nor the publisher accepts responsibility for their accuracy.
A CIRCUIT OF WALES
Cyclists enjoying the cool shade along the track of an old railway between Neyland and Haverfordwest on Stage 3
STAGE 1
Cardiff to Mumbles
| Start | Cardiff Central Railway Station (ST 184 759) |
| Finish | Below Oystermouth Castle, Mumbles (SS 616 885) |
| Distance | 67 miles (107km) |
| Ascent | 800m |
| Time | 8–9hr |
| OS maps | OS Landranger 171, 170 and 159 |
| Refreshments | Lots of places to stop at along the route |
| Accommodation | Plenty of accommodation of all types in towns, including hostels in Cardiff and just off route before Port Talbot |
Wales can claim to be the world’s first industrialized country with more people in the 1851 population census working in industry than in agriculture. This stage passes through the coastal towns that were once the powerhouses of industry – as well as through the local seaside resorts that grew to provide recreation for the workers. The route makes use of NCN trails wherever possible and follows many miles of local shared-use paths. The final 13 miles around Swansea Bay are entirely traffic free.
Parked up below the impressive steel and copper front of Wales Millennium Centre (Canolfan Mileniwm Cymru) in Cardiff Bay
Head south following the blue signs for local route 4 down Lloyd George Avenue towards Cardiff Bay. Ride through Roald Dahl Plass past the Wales Millennium Centre, around the bay and across Cardiff Barricade to Penarth (3/64 miles). Penarth was a popular holiday destination during the Victorian era when it was promoted as ‘The Garden by the Sea’.
Out in the Bristol Channel are the islands of Flat Holm, which traditionally was part of Wales, and Steep Holm, which belonged to England. Once they were fortified to defend shipping using local ports but both are now protected nature reserves and sites of special scientific interest.
Turn right at the roundabout at the end of Penarth Portway and follow NCN 88 alongside the marina before turning left up the serpentine shared-use path that provides an easy ascent to the town centre. Ride through the town centre and past the railway station to join a largely traffic-free path that ends at Cosmeston Drive.
Turn right, then left and follow a shared-use path alongside the B4267. Ride through Sully (8/59 miles) and then turn left along the A4055 using the sections of shared-use path that have been created so far. Go straight on at the next roundabout, cross the carriageway and follow a shared-use path alongside Ffordd-Y-Mileniwm through Barry Docks (11/56 miles). There are plenty of signs for the Wales Coast Path along this section of the route but none for NCN 88. However, as long as you keep heading west along the shared-use path, you cannot get lost. Before World War I Barry Docks were the busiest coal port in the world employing about 8000 women and 10,000 men.
Follow this path across the complex junction by the Premier Inn hotel and along Barry Island link road opposite and then turn right along Heol Finch. Turn right after passing under the railway and Harbour Road and follow the path along the coast before turning left along The Parade. Once around the bend and heading away from the coast, this road becomes Lakeside and then Romilly Park Road. Follow it around to the right where there is a fine bistro, ride under the railway bridge and uphill around the perimeter of Romilly Park. Turn left along Park Road and follow it through to Porthkerry Country Park where there is a popular café and the first waymarker sign for NCN 88 for many miles. Continue along the shared-use path behind the café and ride under the railway viaduct to join a narrow lane that ends at a junction where a group of attractive thatched cottages sit uncomfortably opposite the perimeter fence of Cardiff Airport.
Turn right following a waymarker sign for NCN 88 towards Llantwit Major and ride around the perimeter of the airport. Turn right again near the cargo terminal and follow a shared-use path across the A4226, through Penmark (16/51 miles), then Llanmaes (22/45 miles) and down to Llantwit Major (24/43 miles).
Llantwit Major grew up around Cor Tewdws, a