Chaingang in Luxembourg

Sports Blog | 26th June 2016 | By

Back in England, Martin was avid for the weekly chaingang sessions in Cambridge. As he missed these rides, he just simply introduced them here in Luxembourg too and hence since a couple of weeks, every tuesday evening a growing number of cycling enthousiasts meet @Britannia for the “Belgian circle”:

Martin’s description and introduction (facebook page)

This is the official Chaingang Luxembourg group for all cycling enthusiasts.

The idea of a “Belgian circle” is to ride the same loop (every week, around 60-80km) with as many riders as possible in a group for as long as possible & especially as fast as possible. It has to be a smooth change of riders at the front all time, similar to a TeamTimeTrial.

For All of you who have never done a Chaingang before:

– be careful….it is like a drug & you are quickly addicted! (seriously)

– the ride will be a “Belgian Circle” which means continuous rotation within the group

– a group is split in at least 6 – up to 12 riders (not more, otherwise it gets too dangerous & crazy)

– it is every tuesday & we always follow the same route (therefore I appreciate help with planning the route)

– start is 18:30 which should be possible for most of us & takes between 1:30-2:00 hours

– Attention! This ride is a dropping ride which means if someone has bad legs/puncture etc. he has to ride home on his own. So, no one is waiting (although, it is possible due to the course that you can shorten & hang on on another location)

I certainly know that this is an ambitious goal, but I would like to see in future +100 people at the meeting point (like with my Cycle Club in Cambridge, where this is the case every single week, irrelevant if someone has/had a race or not.

Every rider has to make an effort that everything runs smoothly (lights etc.)

Interested? Would you like to join the ride or get more details about the chaingang? Then please go to the FACEBOOK PAGE, which is updated every week. 

 

N°10: Do a training camp: GIRONA

Sports Blog, Travel | 23rd April 2016 | By

Remember my to-do list ? Number 10 about doing a trainings camp on one of the Canary or Balearic Islands? Well we decided to finally do a trainings camp BUT to go to a more unusual place, at least for triathletes: GIRONA!

Except that it is a roundabout way to get there (5 hours getting lost 3 times in Barcelona, plus than catching the wrong slow train to Girona, and paying 160euro for a taxi to bring us to the airport on a Sunday morning as there is no public transport before 7.15 a.m.!!), we spend an amazing time in this beautiful city.

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chia fresh fruit yoghurt granola parfait

The perfect breakfast, light dessert or snack for the afternoon for all kind of athletes: Overnight parfait with fresh fruits, chia seeds, granola and yoghurt. The chia seed pudding is seriously pudding-like and vegan!

High in anti-inflammatory omega-3s, this naturally sweet chia pudding layered with yoghurt (dairy or non-dairy) and fresh self-made granola is a make-ahead recipe that is simple, loaded with nutrients and fibers. It is so easy to do: For the chia pudding, mix together the ingredients the night before, pop it in the fridge and look forward to a special treat the next day! Just add the yoghurt and fruits before serving. Sprinkle with granola.

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For the chia seeds pudding, just simply mix the few following ingredients:

  • 350 ml almond milk, original
  • 60 g chia seeds
  • 25 g unsweetened cocoa powder
  • 2-3 tablespoons sugar beet syrup / maple syrup / honey (for a non-vegan option). Use more if you prefer it sweeter.
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon sea salt
  • 1/2 teaspoon vanilla extract

 

Blend it or leave unblended. I actually prefer the unblended version, which is also easier and faster. Leave it in the fridge overnight.

The following morning only add fresh or frozen fruits, the yoghurt (sorry there was not more yoghurt left anymore to fill up the glass). Choose non-dairy yoghurt for a vegan option. Lastly sprinkle with self-made fresh granola.

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Keeps covered in the fridge for 2-3 days.

Crunchy Muesli

Breakfast | 9th February 2016 | By

There are four good points that speak for making crunchies yourself:

  1. It takes literally no time, 5 minutes preparation and maybe 20 minutes in the oven!
  2. It is mind-altering: When you do crunchy the first time yourself, then you will notice how much sugar is needed for its production and how much more must be in the ready-made ones!
  3. It’s getting cheaper.
  4. You can vary them (at a whim).

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Daily breakfast – my favourite

Breakfast | 8th February 2016 | By

I have to admit that I have a soft spot for breakfasts, big breakfasts! Particularly muesli! I think that breakfast is one of the most important meals of the day, that should definitely not be skipped. It is important for recovery as well, after early morning training sessions. For me, without a larger quantity of food, I cannot concentrate and (particularly after early morning swims) I’m hungry again latest at 10 a.m.

Like said above my passion are cereals / muesli. Martin and me eat it nearly every morning, me sometimes even twice per day. It gives you so many possibilities to modify by using different fruits, different milks, whey or yoghurt, adding nuts and seeds, grains, chocolate etc. and crunchy of course. Crunchy! Martin would probably eat every day only crunchy, vanilla soy milk, chocolate and cinnamon 😉

My choice is normally a banana, basic muesli with amaranth, crunchy, raisins, nuts and normal cow milk (like on the picture). Sometimes I choose different fruits or milk, add seeds or more berries (dried cranberries yummy!).

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We also try to squeeze out fresh juice of citrus fruits every morning. Normally oranges with a blood orange, or tangerines. They have not only a lot of vitamins, especially vitamin C (nothing new) but also boost your iron absorption if well-combined with your cereals, for instance.