Ladies

11/4/10 - Countdown to commuting

If you are considering commuting part or all the way into London for work the following link may be of use.  Last year I met up with an instructor outside my office in Central London and the two of us went out for a free two-hour ride.  He advised me about safe positioning in the road which proved extremely helpful when I started cycling in London and would definitely recommend it to anyone who is thinking of cycling in London for the first time. I can’t guarantee the borough in which you work will be providing free cycling lessons this year but if you don’t ask, you don’t get …

https://www.tfl.gov.uk/tfl/roadusers/cycling/request-cycle-training.aspx

A few other top tips to avoid driving your colleagues crazy:

The best bicycle evangelism is a healthy, productive you. There’s no need to nag colleagues about what their commute by car is doing to the environment. They know. Others around the office are going to notice your energy, great attitude — and shrinking midsection. You’ll be asked your secret soon enough.

No bike is pretty enough to block a hallway or access to office workspace. For cyclists, this is hard to accept. Beautiful as our bikes might be, if you’re bringing them indoors, they need to be out of the way. Your colleagues won’t appreciate brushing against a greasy chain, and the fire marshall will probably take a dim view of  blocked exits and passageways.

Be punctual. One of the great things about riding your bike to work is that the commute time is actually more predicable than driving a car. You’re far less likely to be stuck in traffic jams but there are some things that take time, too: securing the bike, cooling down, and changing clothes for work. Leave early enough to accommodate all these things. Inconveniencing colleagues by letting bike time cut into work time will quickly make you — and cycling — unpopular.

Lose the helmet indoors. Yeah, we think that slick new lid is wicked cool, too. Unfortunately, most people find cycle clothing to be a little weird. Slip into street clothes as soon as convenient once you get to the office, and save that bike geek chic for the weekend riding group. Unless you just like people staring at your lycra-clad butt.

Ride legally and predictably. There’s nothing that a motorist finds more insufferable than a cyclist running red lights, riding inconsistently, and generally sticking their fingers up to them. It’s not just bad cycling PR — it’s dangerous. Don’t be responsible for a motorist taking out their frustration over your manic cycling on the next rider.

Above all, don’t treat your commute as a training ride.  Take it easy (leave early enough to get to the station), take care (there’s no shame in getting off the bike and walking across busy roads at the lights) and you should have an enjoyable ride.

10/4/10 – Fuel for your ride

Very easy to make and you could take any leftovers to keep you going on your ride…

Tuna fajitas

Serves 4

Ingredients

600g fresh tuna steaks

olive oil

1 tsp cumin seeds crushed

1 tsp coriander seeds crushed

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1 tin red kidney beans

1 tin black beans

1 onion finely diced

2 cloves garlic crushed

1 tsp cumin ground

1 tsp coriander seeds crushed

1/2 tsp smoked paprika

2 tbs fresh coriander chopped

olive oil

salt and pepper

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8 soft flour tortilla

guacamole

sour cream

limes

Method

1. Grind the cumin and coriander and rub onto the tuna steaks, drizzle with olive oil and marinate for 10 mins, pre heat a pan, then fry the tuna steaks for 1-2 mins each side or longer if you want to cook the fish through.

2. Fry the onion and garlic in some oil, then add the crushed spices and paprika, cook for a further minute then add the beans which have been drained and rinsed. Cook for a further 10-15 mins over a low-med heat, season and stir through some chopped coriander.

3. Slice the tuna.  Top heated tortilla with the bean mixture, tuna, guacamole, salsa, sour cream and lime juice.

7/4/10 – On your bike

The evenings are getting longer and the weather is improving meaning it’s time to get outdoors after the long winter. One of the best ways to explore the outdoors is by getting on your bike and cycling as suggested in the following article published by the fitness team at Guardian.co.uk:
1. Cycling is one of the most accessible ways to exercise

You can ride a bicycle almost anywhere, at any time of the year, and without spending a fortune. Many people are put off doing certain sports because of the high level of skill that seems to be required, or perhaps because they can’t commit to a team sport due to time pressures. Most of us know how to cycle and once you have learned you don’t forget. All you need is a bike, a half an hour here or there when it suits, and a bit of confidence.

2. Safe for joints

Since it is low impact, cycling is suitable for all age groups from 6-60. Many people cannot do certain sports because of the pressure it puts on their joints (like running or aerobics), particularly older individuals. The bicycle takes the weight off the body so you put much less pressure on the joints whilst cycling.

3. It helps promote weight loss

Steady cycling burns approximately 300 calories per hour. If you cycle for 30 minutes every day you would burn 11 pounds of fat in a year. Since it helps build muscle, cycling will also boost your metabolic rate long after you’ve hopped off the saddle.

4. Increases muscle tone

Cycling improves general muscle function gradually, with little risk of over exercise or strain. Regular cycling strengthens leg muscles and is great for the mobility of hip and knee joints. You will gradually begin to see an improvement in the muscle tone of your legs, thighs, bum and hips.

5. It improves cardiovascular fitness

Cycling is a fantastic aerobic exercise to improve fitness. Studies have shown that cycling to work will increase cardiovascular fitness by 3-7%. Cycling uses the largest muscle groups (i.e. the legs!), raising heart rate to benefit stamina and fitness.

6. It improves heart health

According to the British Medical Association, cycling just 20 miles a week can reduce the risk of coronary heart disease by 50%.  A major study of 10,000 civil servants suggested that those who cycled 20 miles over the period of a week were half as likely to suffer heart disease as their non-cycling colleagues. This finding was independent of other factors such as smoking, obesity, high blood cholesterol and blood pressure.

7. You can fit it into a busy lifestyle

Little or no time has to be lost, as bike travel can be integrated into your daily routine to travel to work, to perform errands, or to simply get outside for some fresh air and exercise. Approximately half of all journeys to work are less than two miles in length. It will only take the average unfit person around 15 minutes to cycle that distance.

8. Can help reduce stress

Any regular exercise can reduce stress and depression and improve well being and self esteem; cycling can add the benefit of beautiful surroundings.

9. Cycling reduces pollution

Commuting by bike reduces pollution that causes asthma and bronchitis. Cycling instead of driving will reduce the 38 million tonnes of carbon produced each year by British motorists and improve the quality of your air. Surprisingly, a cyclist is also less exposed to air pollution than a commuting motorist.

10. Improves lung function

Regular cycling improves lung function, which is extremely beneficial to anyone suffering from bronchitis or asthma.
If there were a disadvantage of cycling, it would have to be the risk sharing roads occupied by motorized vehicles. However, the British Medical Association has estimated that the health benefits of cycling outweigh the risks by twenty to one.  Meanwhile, there are a few safety measures you should definitely take before taking to your saddle.

· The usual health warning applies: if you haven’t been active for some time, consult with your doctor before you start cycling.
· Always wear a well-fitting cycle helmet, off road as well as on road.
· Wear bright colours and use lights after dark.
· Always follow the Highway Code.
· To ride safely the bike must be well maintained. You should learn to carry out simple repairs and always carry a basic toolkit and a spare inner tube – after a few months of cycling regularly, it may be the only spare tyre you carry :-)

13/2/10  Buying a bike?

woman-on-rd-bikesWomen are built differently. On average, we have shorter torsos, shorter arms, and longer legs than a man of the same height. Our hands and feet are smaller, our shoulders are narrower and our hips are wider.

What makes a bike Women’s Specific Design (WSD)?  For an example of a Women Specific Bike (and clothing) click here.

Different bike manufacturers, have different approaches to WSD. Some modify a stock “unisex” frame by changing to a shorter stem, smaller handlebars, shorter cranks, and a wider saddle. Others take a more comprehensive approach, actually designing their WSD frames differently – often with a shorter top tube, a more relaxed head tube angle, a taller head tube, and perhaps a slightly steeper seat tube angle.

pink bike 2Shortening the top tube decreases the reach between the saddle and the handlebars – the most common problem for female cyclists due to our shorter torsos. Just shortening the top tube, though, can lead to other problems – less stable handling and increased toe overlap – unless other modifications are made. Relaxing the head tube angle slightly moves the front wheel further forward, so that toe overlap is less likely. A relaxed head tube angle also lengthens the wheelbase slightly, which makes for more stable steering. A taller head tube and steeper seat angle make it easier to accomplish a shorter top tube – minimizing toe overlap and at the same time increasing comfort by reducing neck and upper body strain (taller head tube), and taking advantage of a woman’s longer femurs (steeper seat angle).

saddlesBesides frame geometry, many other modifications can be made to a bicycle to make it more user-friendly for a woman:

- the handlebars can be smaller (narrower, shallower drop, and shorter reach) and the stem can be shorter and/or more upright, to further reduce the reach to the bars

- the brakes and shifters can be sized for smaller hands

- the saddle can be wider in the rear to accommodate a woman’s wider sit bones and perhaps have a cutout to prevent soft tissue damage.

- the weight and stiffness of the materials used can be altered to better suit a lighter-weight rider

- and of course the bike can be painted in a different colour eg pink or purple!

23/01/10  Back on the bike, back to healthy eating!

tuna Seared tuna with Moroccan quinoa

Why it’s good: Tuna provides plenty of lean protein and omega 3 fats – great for reducing inflammation and aiding recovery – plus creatine, an essential muscle building ingredient. Quinoa has a good mix of carbohydrates, fibre and protein to aid refuelling of glycogen stores. The added vegetables and herbs provide a wealth of vitamins including antioxidants beta-carotene, vitamin C and E, and zinc, all important for quenching free radicals generated during training, preventing muscle soreness and aiding repair.

Nutritional information: Per serving: calories 489kcal, protein 34.4g, carbohydrate 27.9g, total fat 27.4g of which saturates 4.4g, fibre 1g

Ingredients – tuna (serves four)

  • 4 tuna fillets about 115g/4oz each
  • 3 tbsp olive oil
  • 1 clove garlic, crushed
  • Juice and zest of 1 lemon
  • Pinch of fresh oregano

Ingredients – quinoa

  • 180g/6oz quinoa
  • 500ml/16 fl oz vegetable stock
  • 2 tbsp olive oil
  • 1 red onion, diced
  • 1 tsp each ground cumin and coriander
  • Handful of cherry tomatoes, halved
  • Half a red pepper, diced
  • Large handful of pitted olives
  • 2 tbsp each chopped fresh coriander and mint
  • 1 preserved lemon, rinsed and chopped, rind only

Method

  • Mix the olive oil, lemon juice and garlic, and pour half over the tuna. Marinate for 30 minutes.
  • Place the quinoa in a pan with the vegetable stock. Bring to the boil then simmer, covered, over a very low heat for 15 minutes.
  • Leave to stand for 5 minutes, then fluff up with a fork. Set aside to cool.
  • Heat the oil in a frying pan, add the onion and spices, and sauté for 2 minutes until soft. Stir the onion mixture into the cooled quinoa and fluff up with a fork. Add the remaining ingredients.
  • Preheat a griddle pan or use a barbecue. Sear the tuna on each side for 1-2 minutes. Remove and allow to rest for 5 minutes. Pile the quinoa onto plates and top with the tuna. Drizzle over the remaining marinade.

22/01/10  While the rest of us were eating Christmas dinner ….

“The success I’ve had is a curse as well as a blessing because you try to live by a standard which you can never achieve” says Victoria Pendleton.

Yet it is the quest for perfection in everything she does, in the gym, on the track, which is the trait Pendleton identifies for her success. And the hard work. She was on her indoor turbo trainer for several hours on Christmas Day because it was too snowy to go for a ride.

She says: “I don’t think I’ve ever been close to perfection. And that’s good because there is always room for improvement.  It upsets me if I’m late or underprepared. I’m always making a mental note ‘Must try harder’.”

pendletoncrop_2391779

24/11/09 – Potholes, potholes everywhere!

No surprises here but according to fillthathole.org.uk, Buckinghamshire Highways Authority ranks 147 out of 211 in terms of fixing road defects.  Don’t leave it to someone else, why not report any potholes you find on your travels to Buckinghamshire County Council using the interactive maps on the “Highways on Call” pages of their website:  http://www.buckscc.gov.uk/sites/bcc/a_to_z/a_to_z.page

18/11/09 – Cycling with ARCC

If you are considering joining a cycling club why not give ARCC a go and come along to a club ride?  Vanessa who joined us on a recent steady ride said “I had a great first ride, everyone was incredibly friendly and we had a lot of fun!”   Our steady rides cover a distance of around 40 miles so if you are fairly new to cycling and want to build up your confidence with a shorter ride get in touch and I will let you know when we organise a ladies-only ride.

Contact Rachelle on 07946 222159 or via email rachelle@amershamrcc.com for more information.

31/10/09 – Pedalling in Pink

When ARCC published an article in the local paper saying they welcomed beginners I’m sure they hadn’t anticipated someone who had hardly ever cycled turning up on a folding bike! I’m not sure who was more shocked – the group of lycra-clad men who were waiting at Annie Bailey’s to start the club ride or me. They were very supportive and a couple of weeks later I was going along to weekend club rides on a new road bike.

Starting in the Autumn made life more difficult but most weekends I found myself dragging myself from under the duvet and joined the steady (???) ride. I found it a hard slog as I was constantly at the back of the pack with the other riders taking it in turns to drop back and keep me company. I huffed and puffed my way up all the hills stopping every time I decide I couldn’t breathe anymore. Everything other club members took for granted was a challenge to me – changing gears, descending, removing my water bottle from its holder – and the thought of using cleats was totally terrifying.

Well one year one and amazingly the bike hasn’t been consigned to a corner of the garage. In that time, I’ve plucked up the courage to use cleats and to wear lycra, been to a cycling training camp (tortuous mountains in 20 degrees) in Spain, been on a cycling holiday (tortuous mountains in 40 degrees) in Italy and been on the club cycling weekend to Stratford-upon-Avon. As you can tell joining ARCC has been a life changing event and I am totally hooked.

If you’ve ever thought about joining a cycling club why not come and try out a few weekend rides. You never know you may find yourself joining the increasing number of female members in ARCC.

For more information or advice please contact me at rachelle@amershamrcc.com or on 07946 222159.

Food for thought for Amersham Cake-Eaters

It would seem that anti-inflammatory diets have taken the cycling world by storm. The Garmin-Slipstream team have been using these plans to improve their recovery from hard training bouts and to allow their bodies to endure the successive days of hard riding required of them. It seems cycling teams have lived on wheat-based foods for many years as their staple food, arriving at hotels to be greeted with trays of pasta selections and large quantities of bread to fill up on.

They made the change from wheat-based products, due to their association with increased markers of inflammation in the body, to oat-based foods, and reduced consumption of red meats, which are also associated with increased inflammation, by substituting white meats and lots of fish. This diet is far removed from the high carbohydrate pizza and pasta-based feasts that many endurance athletes select in the belief that they are effectively refuelling for their next training session.

Feeling that too many sugary foods were being consumed on the bike which could have been increasing inflammation, Dr Lim recommended the riders switch to rice cakes, made from rice, vegetables and eggs, with sweet and savoury options for added variety, that are made up pre-ride/race and handed to the riders en-route. The rice will deliver sustained energy, eggs provide protein, and bacon, ham and the other selected savoury ingredients are adding further protein and assisting the replenishment of salts that will have been lost in sweat during training.

Dr. Lim’s Rice Cake recipe

1 cup of sushi rice cooked

3 eggs, scrambled and cooked in olive oil

Bacon or Ham (add all together and mix)

Other ingredients as desired, selected from:

Parmesan

Liquid Amino’s

Salt

Soy Sauce

Honey

Fruit

These ingredients are cooked, mixed and packed into a flat tin. Once cooled, they produce a sticky mixture that is easy to section into small portions, wrap in foil and consume on the go.

An abridged version of an article in Cycling Weekly UK on 9 April 2009 - www.cyclingweekly.co.uk

or alternatively you could just stick with the cake option ….

Chocolate Marbled Energy Bars as featured on the recent club weekend to Stratford-upon-Avon.  (Adaptation of a Delia recipe)

Makes 16

Ingredients

5 oz (150 g) dark chocolate (75% cocoa solids), broken into small pieces

5 oz (150 g) luxury Belgian white chocolate, broken into small pieces

100g chopped toasted hazelnuts – please note this recipe contains nuts ;-)

4 oz (110 g) ready-to-eat dried apricots, chopped into small pieces

5 oz (150 g) organic porridge oats

1 oz (25 g) Rice Krispies

1 oz (25 g) Bran Flakes, lightly crushed

3 oz (75 g) cranberries

1 teaspoon molasses syrup

5fl oz (150 ml) whole condensed milk

Pre-heat the oven to gas mark 4, 350°F (180°C).

You will also need a nonstick oblong baking tin, measuring 6 x 10 in (15 x 25.5 cm) and 1 inch (2.5 cm) deep.

In a large bowl mix together the oats, Rice Krispies, Bran Flakes, apricots, hazelnuts and cranberries.  Then, in a small saucepan, heat the molasses syrup and condensed milk until warm and thoroughly blended and pour this mixture into the bowl. Mix it all well with a wooden spoon, then simply tip the mixture into the baking tin, press it down evenly all over and bake in the centre of the oven for about 25 minutes, or until golden brown. After that leave it to get quite cold.

Meanwhile, melt the white and dark chocolate separately in heatproof bowls set over pans of barely simmering water, making sure the bowls don’t touch the water. When the cereal mixture has cooled, loosen the edges with a palette knife and turn it out upside down on to a board. Now, using a tablespoon, put spoonfuls of the plain chocolate all over the top of the cereal cake, leaving space in between. Then do the same with the white chocolate, but this time fill up the gaps. Next take a small palette knife and, using a zigzag motion, swirl the two chocolates together to give a marbled effect. Then lift the board and gently tap it down on to the work surface to create a smooth finish. Chill it in the fridge for about 1 hour, then use a sharp knife to cut it into 16 bars.  Eat, Enjoy, Cycle :-)