Training Food Recipes - Tuna rice salad

With all the training, our appetites have massively increased. So it's not rocket science to work out that our measly cheese sandwich lunch wasn't going to fill our ever increasing void.

As we are trying to stick to more natural foods, preparing your own meals as much as you can is so much better as you have full control of what the ingredients are.

I thought I would share this quick and easy recipe for Tuna rice salad - a delicious, filling and nutritious lunch.

Tuna, brown rice salad - quick lunch

You will need:

Canned tuna (in spring water and dolphin friendly of course!)

Brown rice

Cucumber

Tomato

Olives

Gherkins (Dill pickles)

Olive oil

Lemon juice (fresh is better)

Tip: As brown takes a while to cook, I cook up a big batch a few times a week, then it's super quick to make up your lunch boxes. 

Roughly chop up the tomatoes, cucumber, and gherkins.

Add in four heaped spoonfuls of cooked rice to you lunch box, and add the chopped ingredients on top along with the olives. 

Drain the tuna and flake over the top, we share a can between us each day. 

Drizzle over the olive oil and lemon juice, and add pepper to taste. 

This is so easy, and it really fills me up. 

Plus: Cucumber is a cycling superfood - It’s a good source of caffeic acid, which helps sooth skin irritation, and silica, an essential building block of connective tissue like muscle, tendons and ligaments, and bone.

So is tuna! As it contains Omega-3, which generally increases blood flow which may help wash out inflammatory cells in damaged muscles" that cause pain and swelling. 

We will be cycling the Pacific Coast from Vancouver to Tijuana over six weeks starting in August 2012 to raise money for Leukaemia & Lymphoma Research. Please show your support by sponsoring us here, leaving a comment below and sharing our blog.

My bottom hearts my new saddle - Selle Italia SLK Lady Special Edition

As we all know, us women are very different to men... especially when it comes the the derrière!


Even though Dave is happy with his current saddle, for me, after re-adjusting the height and angle to suit my knees and posture, it soon became clear that my current saddle (that came with my Rocky Mountain RC 10) was not going to cut it.


I looked at a lot of reviews of different types of saddles - one of the most recommended saddles for touring is the leather Brooks saddle. Apart from being expensive and hard to look after, they take around a few hundred miles to break in - which to me is like trying to break a pair of Dr Martin boots in with your arse. Hmmm. 


As much I loved my DM boots when I finally broke them in, I thought I would opt for a hard saddle and my lovely padded shorts. 

I chose the Selle Italia SLK Lady Special Edition Saddle (Women's). 


OK, OK I may have been slightly swayed at the fact it is referred to as the "Manolo of bike saddles" - but it really is pretty isn't it? But in terms of performance, it's a "Maserati". 


Double awesome - plus the fact it's a special edition made it feel even sweeter. I know I'm such a girl!

Women's saddles are wider set than men's, to cope with our wider set sit bones. After testing it out on Saturday, I instantly felt more supported and I didn't feel any pressure from any part of the saddle. 

The split section takes away any pressure to your tail bone and also (men look away) my ladies section. Sorry but it had to be said. It also gets air flowing into your "bits" which can only be a good thing if you are sitting and sweating on it for hours at a time.

After 40 miles my bottom was very happy. 

Happy bottom = happy Holly.

We will be cycling the Pacific Coast from Vancouver to Tijuana over six weeks starting in August 2012 to raise money for Leukaemia & Lymphoma Research. Please show your support by sponsoring us here, leaving a comment below and sharing our blog.

Out with the bad... In with the good

To booze or not to booze that is the question?

Can you train hard and drink a lot and eat loads of fast food?

The answer is yes probably (in fact I’m sure that there are plenty of Premier League footballers who do this, and more, throughout the season ‘it’s alright I sweat it all out on the training ground!’), but I don’t think it will do you any good!

So I find myself pondering, can I train for our big trip and still enjoy having a drink? I think again the answer is yes, if things are done in moderation…

When I was younger, I could go out and drink 6 pints get up the next day and go for a run but now I’m past 30, in the words of detective Murtagh ‘I’m too old for that sh!t’. So I decided moderation was the way forward, I didn’t want to put myself in some kind of booze free prison, banning myself from drinking for months, no I thought, I’ll just have a little, a bottle of beer here and a glass of wine there, but the strangest thing happened, the less I drank, the less I wanted to drink…

Less Of This

And Less of this

I am seeing the benefits, feeling good, the beer belly I’ve been growing these last few years is slowly going.

I’m not saying booze is bad, it’s been the source of many fun times in my life, and I always will look forward to catching up with friends over a beer or two (or three or four), at the moment it just feels like a rest is as good as holiday as they say - plus I’m feeling so good I don’t want to throw it all away for a massive hangover….

More of this

The same goes for the food too.

The healthier I eat the better I feel, and the easier the riding gets, our cupboard has gone from looking like the inside of a sweet shop to looking like a squirrels pantry.

We both feel so much better for it, I know it’s not rocket science but it’s amazing how some healthy eating can make you feel - as with the booze I’m happy to make a balance though, we did stop off for fish and chips on a ride the other week and I’ll never say no to the odd burger…

Dave


We will be cycling the Pacific Coast from Vancouver to Tijuana over six weeks starting in August 2012 to raise money for Leukaemia & Lymphoma Research. Please show your support by sponsoring us here, leaving a comment below and sharing our blog.

It's already begun... the curse of the bad tan line

You wouldn't guess by the weather today, but Vancouver had glorious weather over the weekend.

We had our first 40 mile ride (which I am very pleased we conquered) and even after slathering on the sports sun cream factor 30, you can see from the pic below, this is the start of a very bad tan line era for me.

I've always been really careful when sunbathing to try to avoid terrible tan lines, but I'm not going to stop wearing my gloves and knee support just for vanity...

...so I will have to put up with Dave calling me Minnie Mouse, as it's only going to get worse!

P.s. We cycled 40 miles and I didn't collapse - yippee :)

We will be cycling the Pacific Coast from Vancouver to Tijuana over six weeks starting in August 2012 to raise money for Leukaemia & Lymphoma Research. Please show your support by sponsoring us here, leaving a comment below and sharing our blog.

Xiao Sa - A heartwarming story of a little dog and a cycle tour.

We just came back from a 40 mile ride around Vancouver, turned on the TV to chill out, and came across this amazing story - a stray dog who followed a team of cross-country cyclists after they fed her.

Nick-named Xiao Sa (a combination of "little" and the second syllable of Lhasa), she ran with them for 24 days, traveling from Kangding Sichuan province in China, to Lhasa in Tibet.

 

What incredible loyalty, willpower and endurance the little doggy showed after she ran an extraordinary 1833 kilometers (1,056 miles) between China and Tibet! One of the riders has also decided to adopt her at the end.

She really made my day and is a really great inspiration, what a great story - and a very cute pup!

You know that I'm now going to start feeding all the dogs I come across on our ride to see if we can get any to follow us too - ha ha.

We will be cycling the Pacific Coast Highway from Vancouver to Tijuana over six weeks starting in August 2012 to raise money for Leukaemia & Lymphoma Research. Please show your support by sponsoring us here, leaving a comment and sharing our blog.

Let's get kitted out Castelli Style!

One thing we have come to discover is that cycling gear is not cheap! 

However it's not cheap for a reason, because it has to fit well, be comfortable, allow your skin to breath and protect your derrière - all of which aids performance.

I really needed to get some cycling clothes - especially the shorts, but wanted to wait until I could get into a smaller size as I didn't want to have to buy another load before we go. 

After much deliberating I chose the Castelli Palmares Shorts and the Castelli Subito Jersey.

I look so happy because I'm wearing a SMALL!! Yes a small - yippee! 

OK, so there is definitely room for me to get smaller in these, but I'm pretty chuffed and not to mention I'm really feeling great!

Castelli are dedicated to create the most innovative clothing for the cyclist seeking maximum performance. 

They released the first Lycra shorts used in racing and sold to the public, the first coloured shorts, the first sublimation printed jerseys, the first synthetic winter clothing, the first use of windproof membranes, the first hydrophilic fabric treatments, the first anatomic seatpad, the lightest jersey ever produced, and the most aerodynamic jersey ever produced. Plus they look good too!

I'm especially chuffed with the shorts - they're incredibly comfortable and are designed for women with high mileage goals - that'll be me then.

The back panels are shaped to flatter your form, and the leg openings gently yet firmly grip – no sausage effect - which you can see from my picture no bulging thighs, even with my knee support. Awesome. 

They also come with a removable Softlex RS fabric, a kiSS3 seat pad:

As you can see the padding supports your bottom, plus also keeps you dry.

From what I have seen from various forums (and also from what I have encountered) a lot of women tend to go commando to prevent chaffing from seams. Don't judge until you have cycled 30 miles with a dreaded seam pressing somewhere you wish it wouldn't!!

So this being removable it's great and easy to clean.

Plus to top it all off, I went out last night for a 12 mile ride - it was like I've now joined the secret Vancouver Women's Cycling Club. Every (serious) female cyclist smiled and waved to me - that has never happened before. 

We better get Dave some clothes now, or he might start affecting my street-cred. 

We will be cycling the Pacific Coast Highway from Vancouver to Tijuana over six weeks starting in August 2012 to raise money for Leukaemia & Lymphoma Research. Please show your support by sponsoring us here, leaving a comment and sharing our blog.

I’ve only gone and done it… I bought a She Pee!

As per my last post Are we eating enough on our training rides? to stay hydrated I need to drink 1 bottle water and 1 bottle sports drink per hour, at least! 

Luckily around Vancouver there are a lot of public toilets, but I'm sure once out on the open road, they won't be so prevalent. 

I know us ladies have become experts at the crouching tiger, not so hidden dragon - but it's never the easiest thing to do - trying not to bear all, especially wearing padded cycling shorts. It also puts quite a strain on my knees (which I really need to take care of).

Looking for an alternative, trailing around lots of cycle forums - it seems a She Pee (or Shewee as they’re called here) is the best option for cycle touring - or any real outdoor pursuits for that matter.

A Shewee is an ergonomically designed funnel that provides women with a simple, private and hygienic method of urinating without removing clothes while standing up. Plus they come in five colours – I bought pink.

At Glastonbury festival, I had a go using the Water Aid cardboard ones - actually probably one of the funniest festival moments ever, all these girls huddled around troughs, giggling peeing like men - but I did find it actually really easy, and a lot more hygienic than using the smelly port-a-loos.

I’m sure that this little device will soon become my best friend when cycle touring the Pacific Coast, that my padded shorts and anti-chafe cream.

Next on my list… the Mooncup (I'm not sure if I'm that brave).

We will be cycling the Pacific Coast Highway from Vancouver to Tijuana over six weeks starting in August 2012 to raise money for Leukaemia & Lymphoma Research. Please show your support by sponsoring us here, leaving a comment and sharing our blog.

Are we eating enough on our training rides?

Eating on rides, I now know from experience, can have a real impact on your performance and recovery.

Although I’m still not totally sure how much I need. I guess a lot of it is trial and error and also listening to your body and how it feels. But if you feel hungry or thirsty on a ride - you’ve left it too late. 

We have been learning so much over the last few weeks about nutrition and fitness, it's all great, but sometimes all this new information does get a bit overwhelming and hard to have confidence you’re doing it right!

I found some really great tips from www.bicycling.com about what you should eat on different length rides, so I thought I would share:

Short Rides

RIDE DURATION: 1 hour or less

PRIMARY CONCERN: Fluid replenishment 

WHAT TO DRINK: Plain water

WHAT TO EAT: Most people start with enough stored energy for a 60-minute workout, but carry 1 PowerBar Gel, which has 27 grams of carbs and 200mg sodium, just in case

BONUS TIP: For optimal recovery, eat a full meal within an hour of finishing an intense workout.

We do all of these things so thumbs up there!!

Medium-Length Rides

RIDE DURATION: 1 to 3 hours

PRIMARY CONCERN: Carbohydrate replenishment

WHAT TO DRINK: 1 bottle water and 1 bottle sports drink per hour, at least

WHAT TO EAT: 30-60g of carb per hour from bars, gels and sports drinks--up to 80g if you're consuming glucose and fructose together

BONUS TIP: Don't dilute the sports drinks--your body absorbs them most efficiently at their correct concentrations.

Hmm Dave and I share a bar between us on our longer rides and eat my new favourite Sharkies, but by the looks of this, we’re not getting enough.

We will have to up the intake and see if it improves our next ride. If the last 10 miles of our 30 mile Sunday ride is anything to go by, I don’t think I can get much worst – ha.

I guess we're going to have to start drinking energy drinks... blurgh.

Longer Rides

RIDE DURATION: 3 hours or more

PRIMARY CONCERN: Carbohydrate and electrolyte replenishment; food boredom

WHAT TO DRINK: 1 bottle water and 1 bottle sports drink per hour, at least

WHAT TO EAT: 30-60g of carbs per hour, total. Digestion can get harder as rides get longer, so eat more solids at the beginning of the ride, and rely on gels for quick energy in the last third of the ride.

BONUS TIP: Supplement bars and gels with carb-rich, low-protein, moderate-fat "real" foods. Don't worry about specific amounts of protein or fat; just eat what tastes good so you keep eating.

To be honest we haven’t really go there yet, but great tips for when we do. I now know that I’m not drinking enough, but seriously I’m going to have to stop and pee every 15 minutes if this is anything to go by…

Read more at: http://www.bicycling.com/training-nutrition/nutrition-weight-loss/eat-light-your-bike?cm_mmc=BicyclingNL-_-906894-_-05082012-_-eat_light_on_your_bike

We will be cycling the Pacific Coast Highway from Vancouver to Tijuana over six weeks starting in August 2012 to raise money for Leukaemia & Lymphoma Research. Please show your support by sponsoring us here, leaving a comment and sharing our blog.

Bike Safety and Hand Signals

One of the most important things everyone needs to be aware of while riding their bikes, whether it's in the city or on a country road, is to be safe.

There are a lot of people that ride their bikes that can be a real danger, not just to themselves, but others when they don't use the simple signals and rules.

Here are a few tips to keep safe:

First rule of bike safety is wear a helmet. Even if you feel like a dork, you must wear one that fits snug with little room for movement in any direction. It could safe your life.

You also must ensure you can be seen. Wear bright colours and reflective gear wear possible, especially when it's raining (which it does a lot here!) and don't forget your lights. It's also a good idea to turn them on when it rains heavy.

Many drivers in Canada are really great when it comes to being aware of cyclists, however always assume they haven't seen you. Even if it is your right of way, stop or slow - remember a car will always cause you more damage than you would a car!

A bell. Bells are a great way to warn other cyclists you are going around them, make pedestrians crossing the road or cycle path that you are there. It's also more polite than shouting "out the way".

Watch out for parked cars. I have had a few close calls where people have opened the door without looking into a cycle lane and I have nearly gone over the door. Always give them a wide birth and ring your bell!

Use your hand signals:

Left Turn - One of the most basic bike safety hand signals. Extend your left arm out to your side until it's parallel with the ground.

Right Turn - There are a few options, in the UK I would use my right arm, but here the roads are bigger and a lot more traffic, so I think it's safer to extend your left hand out to your side until it's parallel with the ground, bending your elbow to create a 90-degree angle with your left hand pointing vertically. You then get to keep your right hand on the break.

These are really basic, but it's amazing how many people don't use them. You can read more about hand signals here.

I found this awesome video on bike safety and hand signals on Twitter by a local performer Will Stroet. It's also filmed right here in Vancouver in Stanley Park - a great place to cycle.



OK, OK it's aimed at kids, but it still has some pretty good basic messages (and I am a big kid at heart who likes to boogie).

Cycle safe!


We will be cycling the Pacific Coast Highway from Vancouver to Tijuana over six weeks starting in August 2012 to raise money for Leukaemia & Lymphoma Research. Please show your support by sponsoring us here, leaving a comment and sharing our blog.

Training food recipes: Home fries and eggs - skillet style.

We've been trying out a lot of new food for training, high carb, low fat, lots of veggies and eggs! I'm also trying to find things are are quick and easy to make that isn't just pasta or noodles!

I want to share with you some of our yummy training recipes (besides spaghetti bolognese!) - well it wouldn't be a blog of mine, if I didn't talk about food,  now would it?

When we went to Chicago we had this amazing skillet breakfast, with fried potatoes, bacon, cheese and eggs on the top. It was de-e-licious - but not so healthy. I liked the idea and thought I would have a go at making a healthier version.

Ingredients

Eggs - 2 per person (you can go up to three if you're really hungry!!)

Spinach

New potatoes

Red onion roughly chopped

Grated cheese (probably healthier to not have the cheese, but I just love my cheese!!)

Asparagus

Olive oil or spray oil

Seasoning: Salt, pepper, paprika, thyme, chilli flakes, cumin

Chop up the spuds and boil. You're going to fry them, so don't cook them too much or they will turn to mush in the pan. 

Soften the onion in a pan with the oil, when translucent add in the spices. When the spices are mixed through the oil add in the potatoes. Keep your eye on these and keep stirring - you don't want them to burn just brown.

Pan of boiling water, trick to poaching eggs (courtesy of mama Pullen) is vinegar. No need to swirl the water or anything. Pop in the eggs and poach until they are cooked to your liking. 

While the eggs are poaching, saute the asparagus in a dry pan. When the asparagus has started turning bright green (it doesn't take long) remove from heat and drizzle with olive oil and salt and pepper. 

When your potatoes have started browning add in the spinach, stir around to wilt. Remove from heat and add the cheese.

Load up on a plate, surround with the asparagus, and top with the eggs - voilà! 

Really quick and easy to make, healthy home fries and eggs - skillet style. 

Dave likes to top his with hot sauce, but I think it's pretty tasty just as it is!

We will be cycling the Pacific Coast Highway from Vancouver to Tijuana over six weeks starting in August 2012 to raise money for Leukaemia & Lymphoma Research. Please show your support by sponsoring us here, leaving a comment and sharing our blog.