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
Nutrition for Better Recovery
* ALWAYS SEEK PROFESSION/MEDICAL HELP BEFORE STARTING OR CHANGING ANY EXERCISE REGIME.
The more you train the more important it is to recover quickly. But this is also true for those who work out just once or twice a week. Whether it’s a long steady ride or a hard short training session, you’re muscle fibres are going to take a battering. Whenever you do something different (gardening, DIY, a longer or faster ride) you will break more fibres (and be more sore the next few days too).
Muscles are made of two types of protein, myosin and actin, these proteins literally pull on each to get closer and this causes contractions. These are microscopic and there are millions upon millions of them doing this at the same time. When you work hard (or do something different) some of these fibres are damaged and need repair.
The process is called protein synthesis and it happens every day whether you train or not. New fibres are created to replace old damaged one, the debris is then removed and you can start training again. If your body does not have protein then it cannot itself.
What does your body need after a hard ride?
In simple terms protein! But your body will also be low on carbs (assuming it wasn’t a leisure ride), so it’s essential to throw some of them in too.
The aim of recovery fuel/food is to;
1) Get protein into the body
2) Replenish carbohydrate stores
3) Replace any vitamins and minerals used up during exercise (your salts are the main minerals that need replacing, as you lose them when you sweat)
1) Sources of Protein
Meat Meat Meat, it’s the best source of protein. You can also get protein shakes designed for recovery. Although I still prefer the old fashioned cooking option, but if you are in a rush or do not feel hungry after, shakes are a good way to get protein (and carbs) into you.
2/3) Sources of Carbs & Minerals
Although pasta, rice and potatoes are great for replenishing carbohydrate stores, they aren’t exactly high in vitamins and minerals. A better meal replacement would be a mix of vegetables alongside your meat.
Vegetarian / Vegan?
What if you’re a vegetarian or vegan? Well it gets very hard to get your protein intake. However there are chicken style pieces you can buy from your local supermarket which are high in protein. Again add veg to increase carb, vitamins and minerals consumed.
Cycling Shorts Resident Personal Trainer & Conditioning Coach
The Obree Way
a Training Manual for cyclists
by Graeme Obree.
Edited & Produced by: Maximise Marketing & Event Ltd & obree.com
£30 for A4 hardback
£4.64 for Amazon Kindle Edition (at time of writing)
“Training is bad for you! Training followed by rest and proper nutrition is good for you and will make you better prepared for the event you are training for.” Graeme Obree.
This manual sees the legendary Graeme Obree taking his own unique, and forgive the hyperbole, scientifically holistic, approach to the concept of training, performance and the science within – in all its forms. It is full of deep insights and ideas, the sort you that make sense as soon as you read them. If anyone has the passion, intelligence and focus to both follow this path and to achieve their goals it is Graeme. After all, as the great Robert Millar states ‘he’s got the t-shirt’. Rugby great, John Beattie, sums it up best in his forward when he says, ‘this training manual is different. It makes the complex simple and is for social cyclist as much as the elite. As you read it you hear a great mind at work, thinking the issues through. Issues easily applied to sports other than cycling.’
‘The knowledge here is extraordinary.’ John Beattie, British & Irish Lions.
This is a practical guide for cyclists new and experienced and is well served by thoughtful use of illustrations (by Elliot McIntosh, a student at Dundee University), photographs and quotes. Obree describes the book as his personal modus operandi. As much an attempt to add clarity to the often contradictory advice flooding the sport as an objective manual for the aspiring champion. Obree does offer many opinions, often based purely on his own experiences (sample size of one), but to his credit he states clearly when this is the case and usually offers a deeper insight into the formation of such statements. If only more health & fitness writers took this approach then the seemingly daily bombardment of the anecdotal would be replaced by the evidence based, and we would all be a little clearer in our approach to smoother and faster riding.
‘I hope the advice I’d of use and can make a difference to readers in some small way.’ Graeme Obree.
The books consists of thirteen chapters, fifteen if you count the conclusion and photo gallery and starts with the often overlooked question ‘what is training?‘ Obree focuses on specificity to outcome but with greater thought and flexibility than is usual, with specific focus on recovery recognition – an area I for one have often made big mistakes in! He covers, often with uncomfortable truths thrown in, group rides, solo rides, indoor, outdoor, and what a cyclist needs to think about, recognise in themselves, and to do, in order to adapt and to improve physiologically. The psychological is strongly implied and is a recurring theme throughout – assess your strengths and weaknesses, constantly.
‘… I am, dispensing with commercial sponsorship (not for the first time) and by bringing you the truth as I have analysed it and used to have the success I have had in my career.’ Graeme Obree
The essence of Obree’s message is that training is an activity that once completed, including recovery, makes you better at the activity than before you underwent ‘training’. The rest of the book sets out to help you achieve this lofty goal.
First steps, chapter two, is where Obree describes his fascination with the measurable variables of training alongside the feel of both body and mind. It explains, following a positivist scientific methodology, the need to know your bike/turbo set up and to measure and monitor your performance. Dotted throughout this and all chapters are many little gems of knowledge. The puncture prevention tips are ones I wish I hadn’t had to learn the hard – and costly – way while pulling out thorns on the road from Wigan to Ecclestone!
Chapter three focuses on bike set up; very useful geometry and equipment choices are laid out in terms of your realistic aspirations as a cyclist – reliability and cost… Ok, aerodynamics too!
‘Light, strong, cheap. Choose any two!’ Graeme Obree
Chapter four, The Turbo Session, is Obree’s homage to the equipment, the systematic, the psychological (again) and the preparation needed to perform better than you have before. As ever, there is an almost obsessive focus on on the details of performance setting, analysis and evaluation, but all presented like an affable coffee stop chat, and much better they are for this style too. Dare I say that ‘marginal gains’ may summarise the thinking here? Suddenly the thought of an hour or two on the turbo has new meaning. It has certainly helped me.
Chapter five, Training, is where I clearly felt the gulf between weekend warrior and serious, or elite, rider manifest itself. This is a chapter that is a must read if you want to improve and it certainly ticked a lot of the “I should be doing that” boxes that I have often found floating to the forefront of my thoughts while pootling about the Rhein-Sieg and Eifel (not forgetting the lanes of Essex and Wigan) but, usually, failed to implement with any consistency. I found the his critique of the seven-day training cycle very useful and have, well will (as soon as the snow melts), follow his advice as closely as I can.
“Fundamentally other riders want to talk to you on a two hour ride but the truth is if you can chat then you are wasting you time and [the] opportunity to improve.” Graeme Obree
Obree covers nutrition and hydration: pre, during and post ride, training frequency, intensity and recovery. There is a thought provoking focus on ‘real’ food as opposed to supplementation and training specificity.
Chapter six is is where Obree focus on the ubiquitous psychology of preparation. He emphasises the power of positive thinking and realistic, yet ambitious, goal setting. It is interesting to read about how Obree prepared himself mentally before some of his biggest races. However most of the psychology coved is in full agreement with current performance paradigms, think Dr. Steve Peters and his chimp paradox, but if it helps you then it is a chapter well read. One aspect Obree adds here is routine in thought processes. It’s what worked for him.
Chapter seven, the psychology of racing. As you are now aware the mind is a major player in Obree’s world. No Corinthian he. Prime motives are what are needed and it is the mind that separates the winners from the rest. A chapter for the elite racer lurking inside us all. However, much truth is written here that could benefit each and every reader, rider and racer. Visualisation played a key role in Obree’s own preparations and his rationale is explained in detail. More food for thought.
“A thought is like a thing. Everything you have and do began with a thought.” Graeme Obree
Breathing, chapter eight, is fascinating and presents a novel, at least to me, method of inhalation and exhalation when riding. Obree can be heard explaining this on Resonance FM’s Bike Show podcast from January 31, 2012. (Available via iTunes) I must admit to having had little success here – perhaps I’m always too out of breath to give it an honest go. Here’s the cycle, to give you taster, deep breath now…
– Full breath out (the most important part), Full breath in.
– half breath out, mostly breath back in.
– quarter breath out, breath back in a little.
I rarely get past the second step. Perhaps my nostril and tongue technique – also explained in the chapter – is lacking in finesse. I showed this chapter to a couple of yoga expert friends and both seemed rather impressed by the thinking, process and description. Practice makes prefect I guess… Back to the mat for me!
Chapter nine cover the act, possibly art, of pedalling. A fine chapter – it includes lots of physics so I would say that! The mystery of crank length is covered and then the best techniques to use to turn them, both in and out of the saddle are presented. The aim? To look a classy rider, oh and to improve performance.
Chapter ten is where I really feel somewhat the hypocrite through my own staggering lack of application: Stretching. All is explained from the perspective of specificity and four very useful – even I can, almost, do them – stretches are presented cover all all the major muscles used in cycling. Full colour photographs of Graeme in full stretch accompany the text.
The time trial, the race of truth, is covered, as you would expect, in minute detail in chapter eleven. Who better to learn from? The essence seems to be position, information gathering, set up, equipment selection, and rhythm. Perhaps I’ll try one, one day? They don’t hurt too much do they?
Chapter twelve sees a return to nutrition and diet. It contains a lot of good, solid sense and takes a traditional, real food approach. Obree seems to be no fan of the supplement – as his famous jam sandwich and mouthful marzipan tip will make clear. Cooking your own food from basic, healthy, ingredients is the theme, even down to the baking of your own low-sodium bread. Timing of refuelling is treated with care. Indeed, Obree treats nutrition planning as obsessively as he does training and bike set up. His success lends weight to his argument. You are what you eat.
Illness and other matters conclude the main chapters and includes minimising the chances of illness, when and when not to with and after illness, drinking and eating on the bike safely, hygiene – body and kit (several acquaintances of the road could well do with reading the kit bit!) The message is consistent with all other chapters – learn to listen, feel and respect what your body is telling you. No one would argue with its primary health care message.
The conclusion is best left to Graeme himself. His words neatly summarise the purpose of this novel, useful and, yes, fascinating, book
“Please trust me that this body of honest work is given in the best spirit, I have been the guinea-pig in e quest to refine my training on every level and I can commend it really does work. Knowledge and understanding is a constant quest. This book is not definitive and keeping an open mind on new findings and developments is not only a good thing but essential if you are serious in your search for new and better ways to improve your cycling and athletic performance.
Information is the golden thread throughout this book.
The more information you compile in relation to your preparation for any chosen event then the better prepared for your task you can become and this can make the difference between being a club rider and a world champion. My quest as an athlete was always to go into minute detail in the areas I could influence to affect the outcome to my advantage in terms of my performance. Trust me, if you take care in all aspects of your preparation and performance you will become an improved cyclist and perform better in your chosen discipline, if that is your goal.” Graeme Obree.
I’d give The Obree Way 99% for content, honesty and the fact it’s self-published!
Reviewed by: Nichiless ‘Nicky’ Dey.