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!
Jon Snow throws down gauntlet to Russell Brand and Philip Hindes MBE, Olympic gold medalist
Money raised will go towards securing the Velodrome’s future and riders’ nominated charities
The Herne Hill Velodrome Trust are delighted to announce the launch of the Herne Hill Velodrome Riband, a fundraising challenge pitching top cyclists against Twitter-savvy celebrities. The HHV Riband will be a high-profile fundraiser with 50 per cent of the funds raised going towards securing the Velodrome’s future and the other 50 per cent towards riders’ nominated charities.
So how does it work? Each rider, whether they’re Olympian Philip Hindes MBE or Jon Snow, broadcaster and Channel 4 News presenter, will ride three laps of the 450m track at the Herne Hill Velodrome – from a standing start, they’ll have one windup lap, then two timed laps. The fastest lap will be their registered time.
And who will win? Well, it really could be anyone’s. That’s right, we haven’t mentioned the special twist – the person with the highest total ‘score’ will be announced as the winner. A person’s ‘score’ will be calculated by dividing each rider’s fundraising efforts by their fastest lap time. So, a ‘slow’ celebrity could out sprint an Olympian by raising more cash – an ingenious way for a celebrity to beat an Olympian.
#bicyclebulletin presenter Sophie Robehmed & Jon Snow selfie at the launch of the Herne Hill Velodrome Riband.
The Riband announcement was made in the first episode of the #bicyclebulletin by Hillary Peachey, Chairman of the Herne Hill Velodrome Trust. The first challengers are avid cyclist, Jon Snow, Channel 4 News Anchor and Philip Hindes, Olympic cycling gold medal winner, who will both compete for the HHV Riband later in the year.
Talking to the #bicyclebulletin, Jon Snow said: “I will be riding for my charity New Horizon Youth Centre. I have more than 402,000 followers on Twitter so what I may lack in speed, I expect to more than compensate for through fundraising online. I believe dirty tricks are allowed so I will be calling on some old friends to help out.” And who would Snow like to be up against on the track? “I am very keen to challenge @RustyRockets – Russell Brand.”
Philip Hindes said: “I will be riding for Team Herne Hill. I am one of the fastest men on the track in the UK so, although I don’t yet have 400,000 twitter followers like Jon, I am quietly confident I can give my rivals a run for their money! I also have one or two old friends in the right places. I am challenging my friend, Andy Tennant, Team GB cyclist.”
Up to nine riders will be invited to take part in the HHV Riband, which will commence later this year. Their laps will be broadcast online on the #bicyclebulletin’s website: www.bicyclebulletin.co.uk.
Herne Hill Velodrome patron, double Olympic gold medalist and nine times world champion track cyclist, Victoria Pendleton CBE, said: “May the best team win.”
Interested riders should contact Theodore Bird ([email protected]; +44 (0)7711 747 334). Don’t miss all the action – subscribe to the Bicycle Bulletin’s channels at www.bicyclebulletin.co.uk.
Herne Hill Velodrome
The Herne Hill Velodrome is one of the oldest tracks in the world. It was built in 1891 and used for the 1948 London Olympic Games. The Herne Hill Velodrome Trust is a registered charity working towards building a new pavilion on site to give riders, staff, volunteers and spectators the facilities they all deserve. For more information please go to www.hhvt.org
New Horizon Youth Centre
Jon Snow is Chair of the New Horizon Youth Centre, a day centre for 16 to 24-year-olds in central London. The annual New Horizon’s Comedy Benefit, hosted by comedian Ed Byrne, will take place at the Shaw Theatre on June 2 2014, tickets available from Ticketmaster.
A life-changing journey all the way around the coast of Britain
by Mike Carter
I must confess, I didn’t pick up this book with a great degree of enthusiasm – I’ve read motorcycle-based travel books before and found some can go on long after they run out of interesting things to say. So imagine my surprise when I picked up One Man And His Bike and was almost instantly drawn in – the tagline is simple enough (“what would happen if you were cycling to the office and just kept on pedalling”?), but it’s the execution that makes it fantastic. You can almost see it – a man desperate for escape, for change; he’s cycling to work and reaches a junction. One way – towards work is; traffic jams, road works, blowing horns and exhaust fumes – the other runs alongside the Thames, and onwards out to the sea. Who wouldn’t be intrigued at the possibility, the promise? It’s almost poetic.
Well, Mike Carter was, for one. Instead of heading to Argentina, he decided to load up the bike and follow that road to the sea, and the result is an amazing, epic travelogue, 5000 miles around the coast. It’s not written as a travel guide, or a “how to do your own epic ride”, it’s purely Mike’s story – as a consequence, he doesn’t get bogged down in detail and the narrative fair dances across the page. If you’re looking for his in-depth thoughts on your coastal town, or want a useful guide to an interesting seaside destination, you won’t find it here. But what you WILL find are 350 pages of the most wonderful snapshots, of places, landscapes, history, cycling, beer, cakes, camping, and most of all, people – Mike will clearly speak to anyone, and it’s his encounters with the broadest variety of the populace that really bring the book to life. On almost every page, it seems, there’s an artful vignette of a meeting between any kind of random person you can think of, and some bloke on a bike.
What makes this a stand out book is that Mike is first and foremost a writer, rather than a cycling enthusiast. His prose is wonderfully measured and efficient, a deftly-wielded artist’s brush picking out beautiful detail rather than a housepainter’s roller covering everything in stodge, so it races along, but it still leaves you with strong impressions of the many things he saw and did, so you get a wonderful sense of the country and its people in a nutshell. And it’s funny, too – proper laugh-out-loud-in-public funny, as well as wistful, insightful and informative.
If you’re a hardcore racer who’s only interested on the inside story from the peloton, this may not be the book for you. But if you’ve a love of cycling in general and you’re looking for a good read, whether it’s to pass the time whilst winter rages outside, in a hammock on your summer holidays, or even (dare I suggest) on a cycle tour round the country, I highly recommend it. This is a book that has the power to inspire.
Four-year-old identical twins; Jake and Theo Riddle, from Queenstown New Zealand are literally the new kids on the block in BMX terms. A video of their skills caught my eye last month and I thought I’d share this compilation with you, it brings a smile to my face. The twins throw themselves right into jumps and drops – when they spill they just get back on their bikes.
“It was worse when they were younger and didn’t know how to fall but it didn’t seem to faze them, they’d just get on their bikes and carry on with blood on their chins. We’ve never pushed them to get back on their bikes.” Dad Steve said.
Jake and Theo got their BMX addiction when they were very little (as if 4 wasn’t young enough) they were attempting to pull stunts the minute they got their balance bikes as you can see form the last few frames of the film.
The boys skills are impressive for their age, they would put most BMX obsessed teen to shame. They’ve had offers of sponsorship deals and TV appearances from around the world, though I’m not sure they’ve taken up the offers yet, but if you’re looking for an agent Jake & Theo… ;D
Mum Emma said, “The boys don’t seem bothered in the slightest about their new cycling celebrity profile, they’ve just been watching Scooby Doo and going to kindy”.
Following my high scoring reviews of the Bike Floss (90%) and the Bike Polish & Frame Protector (100%) from UK Company Purple Harry, I now turn to their Wash & Polish Mitt.
It is made from good quality microfibre material and shaped into a three fingered ‘lobster claw’ glove, which according to their website “has been ergonomically designed with the bike’s shape and contours in mind – allowing access to difficult areas whilst avoiding catching on the drive train and snagging in components”.
For this review I will be comparing this mitt with my usual cleaning materials; standard square shaped microfibre cloths bought from my local Pound store!
The Mitt costs at least SIX times more than the cloths I have been using for many years for cleaning and polishing duties, but is it worth the extra expense?
I hit a problem with the Mitt straight away; I couldn’t get it onto my hand.
My hands are not excessively large, but I struggled for a while before having to resort to using scissors to cut the black narrow cuff stitched into the Mitt to allow my hand in. Due to the Lobster claw shape your second and third fingers are forced apart, which felt uncomfortable to start with, but overtime became less troublesome.
Also while working on the bike, because you have two pairs of fingers held together, it restricts how well you can get into those small little gaps and crevices that need to be reached while cleaning or polishing. My natural instinct is to use just the finger-tip of my index finger to get to those more intricate areas, something you can’t do very successfully with this Mitt as the combined width of two fingers stops you reaching as far as you would like.
Also with my normal square cloth I can easily reach every corner on the frame by using it in a flossing action by just pulling one corner into the tight spot, for example cleaning between the rear wheel and chain stays, the gap is far too narrow to get my finger in between.
Another disadvantage of using the Mitt is that the actual area of material that you can use for cleaning/polishing is very limited; meaning that it quickly becomes too dirty or clogged. You have the whole Mitt but in reality can only effectively use the finger tips for finer work and the length of your fingers for working on the more accessible areas.
To use the other side you will need to take the Mitt off and put it on your other hand. This means that it might become too dirty to finish the job, you will have to wash it after every use or you will need to buy a couple more!
My way of working is that I currently have several microfibre cloths in use, each one is given a different task depending on how dirty it is; brand new ones are used for dusting and polishing only, but once they become clogged or a little dirty they then move onto drying or light cleaning duties and the previous one used for this purpose is ‘downgraded’ to more dirty tasks and so on until the very last one is used exclusively for chain cleaning work – and once this is oil soaked it is binned and another trip to the Pound shop is made to buy a fresh one to start the process again.
These cloths can be washed too, but as they cost as little as 99p for three it is not worth the effort. As they are square shaped you can use every inch of the cloth, both sides included, and by wrapping your index finger in the cloth with the remainder held in the palm of your hand you can reach those smaller awkward places with a clean patch of fabric every time unlike the Mitt.
From the picture above; in the bottom left is a new cloth, and each one in a clockwise direction becomes progressively dirtier.
So, as you can gather from my comments, I would not recommend that you pay £5.99 for this Mitt, instead buy six standard cloths and use a rotation system similar to mine, you will get much more value for money and they’ll do a better job too!
Left, is a comparison of cleaning area between the Mitt and cloths for the same price. Unfortunately I am awarding my lowest score so far, all the effort that has gone into cutting out the shape, stitching it together and attention to detail like adding the cuff and Purple Harry label has not only cost a lot to do, it has also severely restricted its usefulness, which is reflected in my score below:
Sorry to the Guys at Purple Harry, I can only give the Mitt a paltry score of 17%.
With the constant rain that has become the norm here in the UK lately, it has become more important than ever to regularly clean your bike. This will not only reduce corrosion, but also limit the wear from those little bits of grit and muck that stick to the frame and components when cycling on wet roads.
The UK produced Purple Harry Bike Polish will not only leave your bike sparkling, it also leaves a protective layer of waxes and silicones, adding an extra barrier to your paintwork which will make it easier to clean in the future too!
Simply pour a small amount onto a clean soft cloth of your choice, apply to the bike in a circular motion and then wait for at least 5 minutes for the polish to dry, then buff off to reveal a gleaming silky smooth surface. Of course, as with any polish, avoid getting any on the braking surfaces and it’s not recommended for use on the saddle or brake levers!
In the past I have only used the same polish as I use on my car (Turtle Wax), and have been pleased with the results, but I was very impressed with the Purple Harry Polish.
The crown on my carbon forks had minute scratches that always caught my eye in the past, but now they are gone, to be replaced by a nice deep black mirror like shine!
I also got a good finish when applying the polish to the painted Aluminium frame, carbon forks, Aluminium chainset and even plastic mudguards, so it can be used on most bike surfaces (take extra care if polishing wheel rims not to make the braking surface super slippery!).
My bike has never looked so good, after using the Bike Floss sticks to clean the cassette and chain and now protecting every suitable surface with the Bike Polish, it is almost in ‘as new’ condition. This is impressive; when you consider that it is a 2008 bike that I bought secondhand, which gets used nearly every day, for either a weekend ride or my commute to work.
It is difficult to say how often you should apply the polish, I guess it depends on the weather conditions and how often the bike gets washed, and obviously you wouldn’t use it every time you clean the bike. Perhaps 3 to 4 times a year seems to me to be a sensible figure. The bottle should therefore last for years (Unless, because of the fantastic results, you go on to use it on your car, caravan, or boat too!).
I really can’t find any negatives; it just works better than anything else I have tried before.
So, a first from me, a score of 100% for Purple Harry Bike Polish!
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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.
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.
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