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Ride FitRide Fit

Ride Fit Ride Fit

Ride Fit brings you expert training, fitness and nutrition advice from the UK’s best-selling cycling mag – Cycling Plus. In this new edition, we focus on getting fit and fast through the winter so you can start 2019 in the best possible shape. In this issue, you will find: • The best off the bike exercises to improve cycle fitness • Which is more beneficial – Indoor or outdoor training? • How to eat more and lose weight • Small training changes than yield big rewards • Five ways to improve your hill climbing • Delicious recipes to fuel and recovery • How to have the perfect ride • And much more

United Kingdom
Immediate Media Company London Limited
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In this special edition you’ll find the best health and fitness coverage from Cycling Plus magazine contained in a single volume. We have specialist advice on improving your fitness, boosting your training, shedding unwanted pounds, remedying cycling ailments, getting the best cycling-specific nutrition and much more. Maybe you’re looking to up your fitness levels to tackle your first 100-miler, invigorate your training with a new gadget or fine-tune your diet for better performance. The following pages are packed with top tips from the best in the business, so whatever your cycling level or goal, you’ll find something in here for you.…

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how to... spice up your recovery

NUTRITION TECHNIQUE ADVICE FITNESS Improving recovery time will give you the longterm adaptions you need to progress. In the short term it will allow you to hit those next sessions hard or, if you’re on multi-day ride, prepare you for that next day. THE BENEFITS The main nutrients needed for recovery are protein and carbohydrate, but sometimes you need an extra boost. Turmeric, with its main active ingredient curcumin, has been shown to reduce inflammation and oxidative stress [an imbalance between the production of free radicals and the body’s ability to counteract their negative effects] through curcumin’s antioxidant properties. Studies have shown that taking turmeric/ curcumin supplements – 200mg twice a day for two days pre-event and one day after – saw an increase in the speed of muscle recovery. Include black pepper (more…

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treat a wound

1 INFECTION PROTECTION INJECTION Dirt and grit can carry harmful bacteria so wash the wound – with water only – as soon as possible. Check you are protected from a tetanus infection by ensuring you have had five doses in your lifetime – usually three as a baby, a booster when you started school and one at 14 or 15. If the wound is particularly dirty you may need another booster. 2 CLEAN AND DRESS Water is preferable to washing your graze with energy drinks – ideally pack a sterilising fluid with iodine in your kit or apply it as soon as you can. Iodine scrubbing brushes can be helpful to get embedded grit out, as these can cause tattooing of the skin. If you have damaged tissue apply a cold…

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boost your immune system

WHY WORRY 1 Physical exercise is very beneficial in controlling weight, reducing cardiovascular disease, strengthening bones and muscles as well as improving your mental health and mood. However, what many people don�t realise is that too much exercise can have a negative impact on your immunity. The body produces two hormones during exercise – adrenaline and cortisol – which suppress white blood cells resulting in a temporarily weakened immune system for the 3-72 hours following an intense workout. This puts athletes, including cyclists, at a higher risk of upper respiratory tract infections. HOW CAN WE AVOID THIS? 2 The key is to find the right level of exercise that challenges your body to maintain and increase fitness without overstressing it and increasing your chances of contracting an infection. More pronounced weakened immune resistance occurs…

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cycling superfoods #1 rice

Carbs are the nutritional king in cycling and in a lifestyle and diet that revolves around cycling, they should definitely not be eliminated (see p122 however – Ed). Working out where to source your energy for training sessions can sometimes be difficult, doubly so when you have to think about the best time to eat those carbohydrates, but rice is a great and easy way to get the carbs you require on board. HOW MUCH? The amount you should take on ultimately depends on the session you’re planning and your goal, but these general rules should help. For low GI (Glycaemic Index) carbohydrates, such as brown rice, aim for 40-120g. It’s a big range, and dependent on how big your ride is. White rice is a high GI food, so aim for 20-60g.…

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risotto rice cakes

INGREDIENTS • 250g risotto rice • 500ml water • 125g low fat cream cheese • 2tbsp sugar • 2tbsp soy sauce • Cinnamon, to taste • Adding some raisins or sultanas to this mix would be a great way to increase the carbohydrate content and utilise a glucose/ fructose mix that many energy drinks make use of, which is digested easier and faster. METHOD 1 Cook the rice in the water until it thickens. 2 Add the cream cheese, sugar and soy sauce while the rice is still hot. It’s optional, but you can also add raisins or sultanas at this point. 3 Put the mixture into a baking tray and pat down smooth. 4 Leave for 15 minutes to cool down, then place into the fridge for at least five hours or ideally overnight. Cut into squares.…