Racing Weight Cookbook
Lean, Light Recipes for Athletes
by Matt Fitzgerald & Georgie Fear
Matt Fitzgerald and Georgie Fear have come together to produce ‘The Racing Weight Cookbook for Athletes’. This book is aimed at endurance athletes, giving you the tools and knowledge to improve your diet, to fuel performance for training and racing. It’s all about obtaining your optimal racing weight through healthy eating, within the requirements of your bodies needs. It explains that conventional diets are no good for endurance athletes.
I’ve read the pre cursor to this book ‘Racing Weight: How to get lean for peak performance’ so was really interested to see what this book had to offer.
The book is also very cleverly aimed at different kinds of cooks. Those that can’t cook, those that can cook a little and those of us who love cooking. So even if you love cooking but don’t have time, you can use the ‘can’t cook’ section.
As both a coach and an athlete I was very interested to see if the cookbook would enhance what the first book delivered and it certainly does that.
There is a brief outline about the first book, but there is enough information for you not to need to read it. It’s easy to follow and won’t take you long to get started, a definite plus!
This book is really good for those of us who have never managed to stick to a diet for longer than a few weeks, that’s because it is not a diet book. It gives you lots of tips and tricks to get the energy you need without overeating, tips for swapping foods and best of all, lots of recipes. It looks at how many carbohydrates your body needs, dependant on your weight and the amount of hours you are training for. There is also a handy table that can help you score the quality of the food you are currently eating. It’s very easy to follow, which was great for me as I do tend to get bored very quickly.
I have to say the recipes are amazing and the pictures make the recipes look appetising. I particularly liked the chocolate peanut butter banana shake as a post workout meal. Eating post workout is something I struggle with, but this was a great recipe, easy to make and super quick to drink. Plus and I always think this the seller… it tastes great!! Really, it does!
I’ve also had a go at one of their Granola recipes, wow, honestly I have been bowled over by every recipe I’ve tried.
One thing about recipe books though, which I do dislike, besides the American measures, is the need to buy things that most people don’t have in their store cupboard. So essentially it’s all about planning and shopping.
I pondered over whether a club cyclist would buy a book like this or whether it was specifically aimed at competing athletes. On reflection, everybody who spends quite a lot of time on their bikes would benefit from this book, you don’t need to be competing, just putting the miles in, so maybe the title ‘Racing Weight’ will marginalise sales of this book.
Would I buy it? As a coach? Yes I would, as an athlete? Yes definitely. Would I recommend this book? Without a doubt.
The Racing Weight Cookbook gets a Cycling Shorts Star Buy Rating!
Author: Matt Fitzgerald and Georgie Fear
Published by VeloPress
Available in Paperback
Price: RRP £16.95 or $24.95
Finding Time To Train Image ©Huw Williams
Moving from recreational cyclist to racing cyclist.
Planning time to train.
So, you love riding your bike. You’re definitely getting better at it. You’ve joined a club, you’re enjoying club rides and your fitness is improving. You’ve been chatting to a few Time Triallers and Road racers and think you might like to give it a go. But where do you start?
If you have been looking round on the internet you will have come across reams and reams of conflicting advice and if you have dared to venture onto a cycling forum well you probably ended up with your head spinning from all the differing opinions. People can be very persuasive when they actually believe what they are saying, and, you in turn, believe what they are saying as they are so persuasive. It’s a no win situation, and it will probably have ended up putting you off rather than spurring you on.
The thing is, with training, is what works for one person, won’t necessarily work for another. Some people can happily train for 20 hours a week, work full time, fit in numerous family activities, cook, clean, keep house and still look as fresh as a daisy at the end of it. However, most of us work in some capacity, whether it be at home or at a work place, juggle bike rides, kids, pets and husbands. And spend most of our time looking like death warmed up! (I hope that’s not just me!)
What you need to do is work out exactly how much time you actually have available for training.
It’s no good looking at your schedule and thinking hmm maybe I can get up at 6.30am on a Sunday morning to fit in 2 hours training before the household wakes up. Chances are, if you love your Sunday lie in till 7.30am you just won’t use that time, so you’re automatically down on your training time by 2 hours.
I’m very lucky in that I generally have one day in the week where I can go and do a long ride, while the kids are at school, all other training takes place either when the kids are in bed or on the turbo. So it is doable. Sit down look at your life. Plan the time you realistically have available. If a family member suddenly breaks down in their car and you can’t fit training in, don’t be hard on yourself. Family comes first, it can be disheartening missing training but maybe you can squeeze that training in somewhere else in the week?
You have sat down with pen and paper and worked out that you have 6 hours a week available to train. What you then need to do is factor in an active recovery week. So allow yourself every four weeks a low intensity week, the recovery week can be the most important part of your training and will help keep you motivated.
We then start to formulate a four week plan with week four as recovery. This means that week three will be your 6 hour week. Week two may be slightly less than 6 hours, say 5- 5 ½ hours and then week one will be 4 ½ – 5 hours. So you can see, steadily over the four week period, we are building your training load with your available hours being your maximum available of 6 hours. Active recovery on week four could be anything from 3-4 hours.
When you look at it like this doesn’t training seem a lot easier to fit in your life? When you start to plan like this, your idea of doing a TT, or road racing, seems so much more achievable doesn’t it!