Cycling Plus UK 02.2022

LeMond Prolog
£4350

time you read this, will have been renamed (Top left) Spot I think LeMond has erred on the side of caution SPECIFICATION
Mahle SmartBike (all part of Ebikemotion’s the power when it comes to stating range.
incorporation into the Mahle family since button on the WEIGHT 13.4kg
the brand’s takeover a couple of years ago). top tube; (Left) PODIUM MAKING? including pedals
Whatever the name, it stands that the Prolog The rear hub
has very clever app support. You can use it to with motor When the Prolog all comes together, it’s not just (large)
custom-tune power assistance levels, keep a a seriously good commuter bike, it’s a seriously FRAME Carbon
better eye on power reserves, operate the lights good sports bike. If you’re looking for a sporty FORK Carbon
and even link it to a heart-rate monitor so it’ll assisted bike that’s good for big miles and big GEARS Shimano
adjust the assistance to keep your heart rate hills yet light enough to ride unaided, then this GRX800 (40/11-42)
within set parameters. is one top-rated option. The downside is that, BRAKES Shimano
at over four grand, it’s a lot of money for purely RS405 hydraulic
In the past I’ve been impressed with commuting. But, if you’re a roadie at heart and
Ebikemotion’s distance range, though usually want something that feels familiar yet is better discs
that’s when powering the likes of Cannondale’s for navigating traffic, urban roads and byways, WHEELS Token G23AR
SuperSix Evo Neo (CP373) or Scott’s flyweight then look no further.
Addict eRoad (CP375). Therefore I wasn’t wheels with
expecting the Prolog to match their range, What really impresses is the no-compromise Ebikemotion X35
mainly down to its much lower gear range approach to what could be considered an rear hub motor
from the 1x GRX drivetrain, meaning I’d ‘unfashionable’ bike, and the success of its smart MOTOR Mahle
expect to spend more time in the motor’s design. Greg and his team could’ve taken the easy ebikemotion X35+
power zone rather than above it. So I was route and brought out a competent standard 250W and 250Wh
pleasantly surprised by the Prolog achieving at road bike, and his name and reputation would battery, iWOC
best an impressive 63.75miles/102.59km with most likely have ensured success. The bravery of
3005ft/916m of elevation when the flashing launching a new brand and new endeavour into controller
red iWOC finally dropped all its reserves. a genre of bike where potential customers are FINISHING KIT
LeMond claims 45 miles as an average range, not necessarily as impressed by big ‘race’ names Panaracer LeMond
set to the higher USA lawful assistance level of and historical status should be applauded. Greg LE Gravelking 38c
20mph/32kph while here in the UK it’s in line was a rider who took risks with new technology tyres, LeMond
with Europe’s 15.5mph/25kph but, either way, when he was ruling the racing world, so it’s great carbon seatpost,
to see that some things never change. LeMond one-piece
carbon fibre bar/
stem, Selle Royal Lift
saddle, flat pedals,
integrated front and
rear lights,
integrated one-piece
mudguards

HIGHS

Enticing handling;
gorgeous looks;
slick integration;
light weight

LOWS

One-by gravel
drivetrain may not

be enough for
faster riders

BUY IF…

You want a great
urban/suburban
ebike that’ll impress
even on the toughest

big rides

BIKERADAR.COM FEBRUARY 2022 101

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START YOUR CYCLING YEAR
WITH A FITNESS BOOST

MIND & BODY WINNING HABITS

Words Mark Bailey “Uploading PREP YOUR MEALS ALWAYS COMMIT TO
your ride data, FOR THE WEEK YOUR PROGRAMME
Wins monitoring your
progress and CAMS-Basso rider Hayley Canyon dhb SunGod rider
From regularly analysing your seeing how you Simmonds, 33, won the Andy Tennant, 34, has won
training data to always wearing clean can improve British time trial title in 2015 15 gold medals on the track
kit, small habits can have a big impact will help you and 2016 and is the British 10, at World Championships,
on your performance. We reveal the tick off the process 25 and 50-mile record holder European Championships
winning habits of top cyclists to help goals which and World Cups
sharpen your own riding routines make bigger I perform at my best, both in
goals possible” training and in races, when The most important habit I
here will have been times in our I plan things in advance. So developed was to focus on
personal cycling history where bad MONITOR YOUR as soon as I have my training commitment over motivation.
habits have dragged down our form TRAINING DATA sessions lined up for the The cycling psychiatrist Steve
and fitness. Consistently switching week, I start planning all my Peters (author of The Chimp
off our morning alarm and making Team GB rider Dame Sarah meals. I like to know what Paradox) often mentions this.
those much needed training sessions Storey, 43, has won 12 my nutrition strategy will be Motivation and commitment
too haphazard. Not preparing your cycling gold medals at the every day, without having to sound similar but they’re
bike the night before and cutting precious minutes from Paralympic Games and 23 come up with something on not. Motivation rises and
your morning session. Failing to see that it’s your para-cycling world titles the spot. falls. We all know that feeling
exorbitant nightly portion size that’s seeing your times when it starts raining just as
on your favourite Strava climb slump. Humans are Tracking and analysing your This means all my meals you’re about to ride, or when
creatures of habit and, arguably, bad habits are easier training data is a really good will vary depending on the you can’t be bothered to do
to form than good ones. habit to get into. The whole session I’m doing. Before that sixth interval. But what
While habits and traits can be damaging, if we can sports science scene really any intervals or a morning shouldn’t change is your
recalibrate them to be a positive force in our riding lives evolved along with my career, race I opt for porridge with commitment to train. You can
then we can soar to new heights. So we delved into our and my own success has been full fat milk, Greek yoghurt, lose motivation but still keep
contacts book to consult some of our most successful founded on using scientific, mango and honey. If I have your commitment.
cyclists on a global and national scale to discover the good logical processes to make an afternoon race I might go
habits that have shaped their careers. From former British myself faster. Unless you know for sourdough bagels with That’s the right habit to
national time trail champion Hayley Simmonds’ focussed where you are at, where you sliced chicken and avocado build. But the practical way to
meal preparation, to ultra-endurance rider Josh Quigley’s have been and where you want for lunch. For dinner before make this work is to build a
setting of short-term goals and Olympic team pursuit to go, you won’t get there. a race I’ll have turkey and really good training plan with
winner Elinor Barker’s off-the-bike training, we bring Uploading your ride data, basmati rice – it’s very easy to structured sessions, a reliable
you 10 (good) habits of winning cyclists that you can monitoring your progress and digest. And if I’m having a rest routine and targets to aim for.
adopt for your routine. seeing how you can improve day it might just be chicken Really own your programme.
will help you tick off the with green veg. The amount You can use software or just
process goals which make of carbs I have always depends write it all down. A good
bigger goals possible. on what training I’m doing the training programme will give
following day. If I have a rest you a reliable framework to
Monitoring your power, day I might just eat eggs with help you stay committed, even
cadence, speed and distances salad, but if I have intervals when your motivation drops.
over time will make your I might choose rice noodles
training easier to quantify. with fish and veg. That doesn’t mean you
And that data quickly can’t be flexible, though. If the
translates into knowing how I plan my food in advance weather is really bad or you’re
fast you can race, what speed for races too. I know exactly crazy busy, just swap your rest
you can ride on a climb, and what I’ll eat and when. For day and your ride day around.
what cadence you should ride time trials I will have caffeine Just make sure you still hit
at. Every time I’m training on 45 minutes before the race, your planned number of
my bike I see it as a rehearsal and a gel 25 minutes before. sessions for that week. That’s
for competition. For road races I carry energy your commitment.
chews and gels. I never try
new things on race day – all This habit really helped me
my race nutrition will have in my career but it will also
been trialled in training. help when I retire. I have got
kids and this approach means
Being organised with my I will still get out and ride,
meal prep and not having to even when I am busy.
make decisions about food on
race day really reduces all the
stress and allows me to focus
fully on the job at hand.

EXPERT ARTICLES ON HOW TO BUILD YOUR
FITNESS AND STAMINA

MASTERCLASS

THE BENEFITS OF A TRAININGZONE CYCLINGMASTERCLASS
PRO RIDER DIET
Climb like a pro
BEST WAYS
TO IMPROVE FLY UP MOUNTAINS LIKE TADEJ POGAČAR WITH THESE
YOUR BIKE GRAVITY-DEFYING TRAINING STRATEGIES,
PERFORMANCE UPGRADES AND FUELLING TIPS

Whether you want to power up “Even if you only have help of an elite team of experts,
the steep slopes of the Lake District small hills at your we’ve created a blueprint to help
on the Fred Whitton or conquer disposal, ride them you ascend like a champion. And
the snaking bends of Alpe d’Huez multiple times to don’t worry if you don’t dwell in the
on a weekend getaway, climbing boost your strength” Europian mountains, either.
is the most exciting, painful and
rewarding part of cycling. But to “Even if you only have a few small
climb like Slovenian pro Tadej hills at your disposal, you can get
Pogačar – who won the GC, young creative,” insists Phil Paterson, an
rider classification and King of the endurance coach at Power Watts
Mountains jersey at the Tour in 2020 (powerwatts.co.uk). “You can
– you first need to think like a pro. ride hills multiple times, work
on your technique or boost your
That doesn’t mean you need to do strength. Whatever you do will give
brutal seven-hour training sessions, you useful information on your
simply that you should commit to speed, heart rate and power when
refining every single component of climbing, which you can use to pace
your climbing skill set, from your and improve future rides.”
power output to your kit choices,
in pursuit of progress. With the

HOW TO FIX YOUR TRAINING WRONGS PACKED WITH TIPS AND TECHNIQUES TO
IMPROVE YOUR FORM

NUTRITION OFF-SEASON FUEL

MEET THE EXPERT
K ATE PERCY

OFF-SEASON FUEL stable blood glucose levels. TAGLIATELLE WITH WALNUTS & LARDONS
Fresh, light, packed with goodness,
Need some winter meal ideas that pack the all-important nutritional punch yet Prep 5mins Cook 10mins Serves 4 finely chopped. In a bowl, combine the
don’t leave you feeling too bloated to train or race? Then step this way… and naturally high in electrolytes, tuck walnuts with the soft cheese, garlic,
into this Thai basil chicken with rice INGREDIENTS lemon juice, nutmeg and seasoning.
here’s a fine balance between energy you need for consistent training fatty acids and antioxidants to keep your noodles to help you recover after a • 400g fresh tagliatelle • 100g
(and racing, if you’re hitting the immune system functioning well. strenuous workout. Chilli, garlic and walnuts • 200g bacon lardons • 2 Bring a large saucepan of salted
T satisfying your incredible cyclo-cross circuit). ginger help reduce inflammation while 100g creamy soft cheese • 1 small water to the boil. Cook the
training-induced appetite Next up, Seared lamb cutlets with a puy rice noodles will replenish depleted clove garlic, crushed • Squeeze of tagliatelle according to pack
and eating so much that you First up, a quick and easy pasta dish – lentil salad. Although some lentil dishes can glycogen stores. Real fast food at its best. lemon juice • Pinch of grated instructions. Meanwhile, heat a small
feel uncomfortably full – Tagliatelle with a creamy walnut sauce and make you feel bloated, this delicious salad is nutmeg • A few leaves of fresh frying pan and sauté the lardons for
what some might call a food coma! So crispy lardons. Nicely balanced with a 4:1 surprisingly easy to digest. Nutritionally- Every delicious mouthful of this flat-leaf parsley or basil to serve 5mins in their own fat. Transfer onto
these four recipes are dedicated to helping carb-to-protein ratio, it works well as a dense, and with a low glycaemic index Salmon with green couscous dish will do kitchen paper to soak up the excess fat.
you feel like a lithe racing snake throughout pre- or post-exercise meal without nailing score, this dish will provide you with plenty you good. High in protein, low in METHOD
the off-season, packing in great nutrition you to the floor, as some pasta dishes can. of soluble fibre, protein, vitamin B1, iron saturated fat, and a great source of 3 Drain the pasta, reserving a small
yet leaving you with the get-up-and-go It’s also a great source of omega-3 essential and magnesium, as well as help maintain omega-3 fatty acids, salmon is very much 1 Preheat the oven to 180°C/gas ladleful of cooking water. Then
worth including in your training diet. mark 4. Arrange the walnuts on a return both to the saucepan. Stir in the
Couscous is one of our favourite carbs, baking tray and bake for 5mins until cheese mixture and combine. Serve in
especially when tossed with fresh herbs lightly toasted. Remove, set aside to warmed bowls, scatter with lardons,
and courgettes as it is in this dish. A cool. Save a handful of whole walnuts, whole walnuts, lemon zest and parsley.
doddle to make, it provides slow- then blitz the rest in a blender until
releasing, sustaining energy without
being too heavy on the stomach. Enjoy!

LOADS OF NUTRITIOUS RECIPES TO HELP FUEL
AND RECOVER FROM YOUR RIDES

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Boost your
immunity p108

Event focus p120 Masterclass:
Recover Stronger p114

ISSUE 388
FEBRUARY

2022

EXPERT CYCLING ADVICE ON Reach your peak .....p106 Experience.............. p112
MAXIMISING YOUR TRAINING Nutrition ................. p108 Masterclass ............. p114
Norman’s Wisdom.. p110 Event Focus.............p120

THEEXPERTS

TECH MASTER PROFESSOR & CYCLIST EVENT GUIDE TOUGH GUY

ROB KEMP NORMAN LAZARUS SHAWN RATH JAMES WITTS

Journalist and author Rob Columnist Norman, 85, is a The Global Project Manager at Sports science writer James

explains the latest sports science physiology professor, author and Haute Route offers his advice on offers strength, conditioning and

news to boost your cycling. a former audax champion. tackling the Gravel Epic series. recovery advice for winter.

BIKERADAR.COM FEBRUARY 2022 105

FIVE THINGS

Reach
your peak

BOOST YOUR PERFORMANCE IN THE
SADDLE WITH THE LATEST SPORTS
SCIENCE AND TECH FINDINGS

01

TIME TO TILT?

Your indoor training sessions engage your legs, core and upper You can lean revealed to the public at the
could become a more realistic, body as you would on the road.” the Tilt Bike Rouleur Live event in London (4-6
dynamic experience, say the into corners November 2021). Even two-time
makers of the new Tilt Bike As the name suggests, a key with the press Tour de France stage winner Simon
indoor smart bike. UK-based attribute to this trainer bike is of a button Gerrans has endorsed the bike,
indoor cycling specialist Muoverti that you can tilt while riding, saying: “The ability to balance and
unveiled its prototype Tilt Bike in leaning fully into virtual corners the accurate simulation of inertia
November, claiming that it will without tipping over, then return and resistance are a game-changer
‘redefine the understanding of to your usual riding position as you for indoor cycling.”
indoor cycling through innovation would out on the road. The result
and science’. should be improved bike handling, While it’s aimed at cyclists of all
helping to remedy a long-term levels looking for a more responsive
“Millions of people cycle indoors, criticism of indoor training tech. exercise bike, a superior indoor
yet no one has built a stationary trainer or an e-sports toy for
bike that feels like cycling, until Itching to give it a go with your interactive gaming, its sale price
now,” explained Christoph Wilfert, virtual ride platform? The maker is likely to be at the top end of the
CEO of Muoverti (Italian for ‘keep insists that this good-looking smart-bike range, at around £3,000
moving’). “This bike feels like machine will be fully compatible when it’s released (predicted to be
you’re riding outdoors. You can with the likes of Zwift and Xbox. autumn 2022). Frame sizes range
accelerate, brake, steer and fully from 49cm to 64cm.
Sure enough, the prototype
wowed onlookers when it was

106 FEBRUARY 2022 BIKERADAR.COM

REACHYOURPEAK

ABOVE The bike will be BELOW It promises to LEGAL LIGHTS “A new study found
compatible with indoor deliver a more realistic higher fitness levels
training apps like Zwift riding experience 02 The sun sitting low are significantly
in the sky is a nuisance related to greater
So, while the technical potential most of us are used to alcohol consumption” WORDS ROB KEMP IMAGES MUOVERTI, GETTY
of the Tilt Bike prototype created when cycling or driving at this
much excitement at the show time of year. In fact, according up to do. Hydration, already a
and in the press, there’s still to charity Cycling UK, 17 cyclists complex topic over the winter
some distance to cover before a and 11 motorcyclists died in 2020 months, is one such area in need
commercially viable version is with ‘dazzling sun’ being cited as a of closer examination. There’s an
available to everyone. Watch contributory factor. Remember to assumption that we’ll sweat more
this space… give as much room as possible when when training indoors, but that
you’re overtaking cyclists in the may not necessarily be the case, so
“You can accelerate, car, and to use dipped headlights how much should we imbibe?
brake, steer and fully when approaching cyclists, just as
engage your legs, core you would for other road users. Spain-based cycling team
and upper body as you You should comply with the nutritionist Gabriel Martins, host of
would on the road” law when riding your bike on Fuel the Pedal podcast, insists that
public roads between sunset and there’s a lack of decent scientific
sunrise, too. “Cyclists must have data to establish solid hydration
a white front and red rear light lit protocols for indoor training, so
at night – or flashing lights that he has a simple strategy to help
flash one to four times per second,” ensure you’re drinking enough.
said Duncan Dollimore of Cycling “We should rely on the basics of
UK, the organisation behind the weighing ourselves before and
King Alfred’s Way and many more after the workout (after emptying
routes. Join Cycling UK and you’ll our bladder) and correcting to the
get a free set of Lezyne Femto Drive fluid consumed during a one-hour
lights, worth £25. training session, for example,”
says Martins. “This will allow us
NONE FOR THE ROAD to assess the volume lost per hour
so we can adjust our drinking
03 As we know, many plan and replenish the remaining
cyclists enjoy a post- volume lost during recovery.”
ride drink or three.
However, interestingly, a new LEMON AID
study from the American College of
Sports Medicine found that ‘higher 05 You could do a lot
fitness levels are significantly worse than learning
related to greater alcohol to love lemons this
consumption’. Using participants’ winter. While they’re already an
self-reported exercise routines and established comfort ingredient
VO2 max tests to determine fitness for cold and ’flu sufferers, several
levels, researchers discovered recent studies show how the yellow
that being ‘highly fit’ doubled citrus fruits could be a boost for
a woman’s odds of also being a cyclists too. Japanese research
moderate-to-heavy alcohol drinker suggests lemons act as natural
(seven or more drinks a week), blood-pressure regulators thanks
while men in the same fitness to their potassium and calcium
category are 63 per cent more likely content, while studies from New
to over-indulge (14 or more drinks Zealand highlight the immunity-
per week). Be careful not to undo all boosting qualities of vitamin C
that healthy exercise!
(which is present in lemons).
INSIDER INFO Chinese research has also
linked drinking lemon
04 Training juice with improved
indoors digestion and lower
has many incidence of diarrhoea
advantages when the and heartburn. Time
weather’s bad. But when to add the fruit to your
it comes to research into shopping list!
how riders should
adapt their nutrition Lemons are thought
routines to suit a to help regulate
change from outdoor blood pressure
to indoor sessions,
there’s still some catching

BIKERADAR.COM FEBRUARY 2022 107

FUELYOURRIDING

Winter warmers FIGHT OFF
LURGIES WITH
A possible return to increased THESE TASTY,
office working combined with NUTRIENT-
the usual seasonal illnesses in RICH DISHES
circulation, plus whatever working
from home has done to our
immune systems, means we need
to do everything we can to stay
healthy this January.

Food can play a major role in
boosting our immune systems,
with this month’s range of recipes
all offering a hit of nutrients,
vitamins plus well-balanced
injections of proteins, fats and
carbohydrates.

Leading a busy working life,
especially if commuting has
returned to the mix, means we
often find ourselves eating the
same things. Making these at the
weekend will ensure you’ll have a
few nutrient-packed meals ready
to go for the week ahead, a real
asset when you’d rather be out on
the bike than in the kitchen.

Spiced carrot &
lentil soup

One of the hardest things if • Coconut yogurt or natural You can’t small frying pan then sizzle the
you’re on a post-Christmas detox yogurt, 4 tablespoons beat a bowl cumin seeds until golden
or diet is feeling satiated from the of delicious and fragrant.
meal you just had. Soup is one of • Coriander, small handful of homemade 04 Top each bowl of soup
those meal options where you can leaves soup with a spoonful of yogurt, the
just make a larger portion and cumin seeds and a scattering of
it’ll really fill you up and provide METHOD coriander leaves.
a wealth of micronutrients. This 01 Heat 1 tbsp of oil in a large
particular recipe doesn’t contain pan and soften the onions and NUTRITIONAL INFORMATION
any meat protein so having carrots for 10 minutes. Add PER SERVING
something on the side, maybe some the curry powder and fry for 2 • 252 kcals • 8.6g fat • 2g saturates
torn roast chicken pieces, will help. minutes before adding the lentils • 30g carbs • 19.2g sugars
and stock. Bring to the boil and • 10.2g fibre • 8.6g protein • 1.1g salt
INGREDIENTS simmer for 20 minutes until the
SERVES 4 carrots are tender and lentils soft. KEY INGREDIENT
• Groundnut oil, 2 tablespoons Season with pepper and a little RED LENTILS
• Onions, 2 diced salt if it needs it. Red lentils are excellent for
• Carrots, 500g diced 02 Take off the heat and blend B vitamins, iron, magnesium,
• Mild curry powder, 1 tablespoon until smooth using a stick blender potassium and zinc. They’re also
• Red lentils, 4 tablespoons (or blend in a food processor then a great source of plant-based
• Vegetable stock, 1500ml pour back into the pan to reheat). protein and fibre.
• Cumin seeds, 1 teaspoon 03 Heat the rest of the oil in a

108 FEBRUARY 2022 BIKERADAR.COM

Kale, ricotta & leek KEY INGREDIENT A filling bowls and sprinkle with the spring
lasagne KALE supper onion greens.
Kale boasts high levels of that’s full
This recipe is higher in fat but quercetin, which has been shown of flavour NUTRITIONAL INFORMATION
provides a well-balanced split of to reduce inflammation and PER SERVING
protein, carbohydrate and fat. It improve immune function. Kale • 520 kcals • 14.9g fat
isn’t a complete protein source so also contains massive amounts of • 4.4g saturates • 52.4g carbs
some leucine or additional protein micronutrients. A serving as small • 10.5g sugars • 4.6g fibre
on the side will up your intake. as 67g offers 206% vitamin A, • 41.8g protein • 5.4g salt
684% vitamin K and 134% vitamin
INGREDIENTS C of your daily amounts. KEY INGREDIENT
SERVES 4 BEEF
• Kale, 300g, leaves chopped Shanghai beef noodles Beef provides protein with all your
• Olive oil, 1 tablespoon essential amino acids and will
• Leeks, 3 halved lengthways Meat eaters should consider also give you 245% of your daily
• Garlic, 1 clove crushed eating more lean red meat because intake of vitamin B-12, necessary
• Ricotta, 350g iron deficiency can be common in for keeping your nerves healthy
• Vegetable stock, 150ml cyclists – a high training load can and supporting the production
• Fresh pesto, 4 tablespoons contribute to iron deficiency and of DNA and red blood cells, as
• Fresh lasagne, 250g/8 sheets anaemia. This recipe is a solid meal well as maintaining normal brain
• Parmesan (or alternative), 30g choice to aid recovery and source function. But remember to keep
nutrients into your diet, with your red meat intake to just a
METHOD the beef offering both immune- couple of times a week as it’s high
01 Heat the oven to 200°C/fan supporting iron and a protein hit. in saturated fats.
180°C/gas 6. Simmer the kale in
boiling salted water for 5 minutes. INGREDIENTS FOODFIGHT!
Drain really well. SERVES 2
02 Fry the leeks in the oil with a • Soy sauce, 3 tablespoons PRETZELS VS POPCORN WORDS OLIVE MAGAZINE (RECIPES), JAMES WITTS (FOOD FIGHT) IMAGES OLIVE, GETTY IMAGES
pinch of salt, 8-10 mins until soft. • Shoaxing rice wine, 2 tablespoons
03 Add the garlic and cook for 2 • Oyster sauce, 2 tablespoons Both these snacks are better for you than
minutes. Set 4 tbsp of ricotta aside • Golden caster sugar, 2 teaspoons the other Ps of persuasion: Pringles, Peperami
then stir the rest into the leeks • Cornflour, 2 tablespoons and pork scratchings. Popcorn is a wholegrain
with the kale. Mix well with enough • Fresh or straight-to-wok udon
veg stock to make it a little saucy. with vitamins, minerals, antioxidants
Take off the heat. noodles, 300g and fibre. Its high ‘air’ content means you
04 Put ¼ of the sauce in the • Lean frying steak, 300g, in strips can enjoy it without consuming too many
bottom of an oiled baking dish. • Groundnut or sunflower oil
05 Top with 1 tbsp pesto then 2 • Ginger, a small chunk peeled and calories, although microwave versions
sheets of lasagne. Repeat 3 times. contain unhealthy additives – watch the salt
06 Mix the rest of the ricotta with shredded and sugar. As for pretzels, go for wholewheat
a splash of veg stock and spread • Spring onions, 4 chopped (keep
over the top layer. versions. They’re a good source of slow-
07 Scatter over the Parmesan and some green bits for garnish) release carbs, but their density means you
bake for 20 minutes until golden • Red chilli, 1 chopped should hold back more than with popcorn.
and bubbling. • Pak choi, 200g shredded Again, not too salty (unless racing in the heat).

NUTRITIONAL INFORMATION METHOD VERDICT POPCORN WINS!
PER SERVING 01 Mix the soy sauce, wine, oyster
• 491 kcals • 23.8g fat sauce and sugar until the sugar BIKERADAR.COM FEBRUARY 2022 109
• 9.4g saturates • 43g carbs dissolves. Mix the cornflour with 2
• 5.5g sugars • 4.6g fibre tbsp water then stir into the sauce.
• 23.9g protein • 0.8g salt 02 If using straight-to-wok
noodles put them in a colander
and pour over a kettle of boiling
water. This will loosen them up
and get rid of any coating. Fresh
noodles are fine to add as they are.
03 Toss the steak in ½ tbsp oil.
Heat a wok or pan to high then
sear the steak for 2-3 minutes.
Scoop the steak out of the pan,
add the ginger, spring onions and
chilli with another splash of oil and
stir-fry for a couple of minutes.
04 Add the pak choi and cook for
1-2 minutes until just wilted. Tip
in the sauce and noodles with the
steak and any juices. Toss until
heated through and the sauce
thickens slightly. Serve in warm

infections, cancers and genetic problems. I am not

going to enumerate all of them. Why? Because we

oldies are not interested in those diseases over

which we do not have control but, unsurprisingly,

we are very interested in those diseases which we

can control because they are dependent upon

lifestyle. My colleagues and I call these “diseases

of exercise deficiency.”

The list of lifestyle diseases is extensive and includes

high blood pressure, type 2 diabetes, obesity, heart

disease and strokes. Looking at this abbreviated list

you can immediately understand why I call them

diseases of exercise deficiency. They are all affected

by our lifestyle. Altogether, these diseases make up

about 50 per cent of the diseases that are included in

all-cause mortality. So, you can see that, simply by

watching your lifestyle, you can have a big effect on

those nasties that

“I call high BP, are trying to chop
you down.

type 2 diabetes, VO2maxisthe
gold standard

obesity, heart physiological index
that we can use

disease and which allows us
to predict whether

strokes diseases ourchancesof
getting these

of exercise lifestyle diseases
are high or low.

deficiency” Notice I’m talking
probabilities here

because nothing in

biology can be predicted 100 per cent. When 10,224

NORMAN’SWISDOM men and 3,120 women were followed for eight years,

it was found that age-adjusted mortality fell from 64

per 10,000 person years in the least fit men to just

18.6 in the fittest [‘person years’ reflects how long

V ONLY WAY the participants spent in the study]. The figures for

women were 39 for the least-fit women and less than

half, or 18, for the fittest per 10,000 person years.

In another study of 25,000 men and 7,000 women,

with an age range from 20 to 80 years, it was found

HIGHER VO2 MAX LEVELS ARE THE SECRET that lower death rates were associated with regular
TO A LONG, HEALTHY LIFE
physical activity. Finally, about 18,000 Korean men

followed for 6.5 years showed that regular physical

activity as assessed by our friend VO2 max was

I’ve mentioned VO2 max, or the maximum rate associated with a decrease in all-cause mortality.
that your body can use oxygen during exercise,
previously in our little chats. Why do I keep banging I only show three studies here but there are many
on about this physiological index? Well, we all know
that VO2 max is a gender-neutral friend and, in order others from around the world.
to be a good cyclist, you need to have a high VO2 max.
So, does cycling keep our friend VO2 max happy?
A high score is necessary to win, that’s for sure,
but this fitness measure is more complex than that. Yes, our own studies at King’s College shows this to
VO2 max has two faces, like Janus, and it’s the other,
lesser-known face that’s what really interests us be the case. However, physical activity must be done
oldies. The one that involves not maximal-intensity
cycling, but steady, regular exercise. regularly and throughout your lifetime. Doing cycling,

What is meant by the term “all-cause mortality”? In or any other physical activity, on a haphazard and ILLUSTRATION DAVID MAHONEY, DAVID SPARSHOTT
plain English it means the number of people that have
died in a particular time period from all nasties that intermittent schedule will not work.
can kill us. In other words, it is the number of deaths
in a population from all causes over a specific time Note, as well, that there is nothing about being
period, say in a year, and is usually expressed as the
number of deaths per 10,000 people. involved in competition in any of these studies. I guess

Of course there are many causes of death over you must be getting tired of me harping on about the
which we have very little control. Some examples are
NORMAN LAZARUS fact that going as hard and as fast as you are able does

Norman, 86, is a not give greater protection from disease. It only makes
physiology professor at
King’s College London, a you more proficient in your chosen discipline.
former audax champion
and author of The Lazarus Therefore, the message for us oldies is clear: you
Strategy: How to Age
don’t have to push yourself to breaking point. Cycle
Well and Wisely
regularly and keep to speeds and distances that are

within your capabilities as you age. Combine that

with ensuring that you’re eating the correct food in

the correct amounts and you’ll be as good as it gets.

110 FEBRUARY 2022 BIKERADAR.COM

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