What you do in the 30 minutes after a training session is crucial to getting fitter faster. Follow these eight steps, in this order.

Recovery, in simple terms, is the time needed for the body to repair itself in order to be at an optimal level again. This includes restoring energy-producing enzymes inside muscle fibres, carbohydrate stores in muscle cells, and the restoration of endocrine and immune systems. During recovery, muscles should increase the proteins in their overall structure to improve strength.

Replenishment is done purposefully in order to get the best recovery results. It’s best to start your replenish phase with the substance that would be most easily absorbed. If you start with a heavy substance, all other foods need to ‘wait’ in the digestion chain and all nutritional value is lost.

1. Drink a glass of water
2. Stretch obliques, glutes, hamstrings, quads, and calves. Don’t pulse the stretch, but hold it for 30 counts and breathe deep into the diaphragm to release tension.
3. Eat a selection of fruit or have your homemade power smoothie. (Fruit is a source of good carbohydrates with natural sugars that don’t spike your blood sugar like refined sugars in carbonated drinks. Dark fruits contain antioxidants that speed recovery.)
4. Have a warm shower and get into compression gear if available.
5. Start preparing a healthy, hearty meal, as raw, organic and fresh as possible. (Free-range chicken, grass-fed beef or lentils, soya or quinoa is great for protein. A glass of organic milk is also recommended after training since it contains L-carnitine, an amino acid that aids metabolism.
6. While you prepare your meal, take stock of any niggles in the body. Should you heat it? Or RICE it
7. Make sure that you enjoy your meal sitting down at a table. Squeeze a fresh juice to accompany the meal. Apple, carrot, ginger and beetroot is always a goodchoice.
8. Use the last few minutes to get comfortable. Put your feet up higher than the rest of your body and relax. A power nap is also recommended.

Bicycling for Women is up-to-date, smart, and clear. Gale addresses basic questions on bike fit, equipment, and training before moving on to more complex issues like cycling and pregnancy, injury prevention, nutrition and diet plans, and making cycling more comfortable. The book features five detailed training plans to help women meet their cycling goals, including 50-mile and century rides, improved hill climbing, and multiday bike tours.

Encouraging for newcomers and invigorating for experienced cyclists, Bicycling for Women is an essential resource for women who love to ride.

Gale Bernhardt has coached and instructed athletes since 1974, and was selected to be the USA Triathlon team coach at the 2004 Olympic Games. An elite-certified USA Cycling Level I Coach, she has also served as the Chairperson of the USA Triathlon National Coaching Committee for five years. Bernhardt has traveled the world as a USA Triathlon World Cup coach. Bernhardt is the best-selling author of Training Plans for Multisport Athletes, Triathlon Training Basics, and Workouts in a Binder(r): Swim Workouts for Triathletes.

Bicycling for Women by Gale Bernhardt
Paperback. Illustrations, charts, tables throughout.
6\” x 9\”, 328 pp. | VP-BFW, $18.95 | 978-1-934030-28-8

VeloPress is an endurance sports and fitness publisher focusing on the sports of cycling, triathlon, and running. VeloPress training books help both serious athletes and beginners build skills and fitness. VeloPress is the book publishing division of Competitor Group, Inc., publisher of VeloNews, Triathlete, Inside Triathlon, and Competitor magazines; and producer of Elite Racing marathons and half-marathons and the Muddy Buddy adventure series.

Author interviews, media copies, sidebar content, and events:
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In order to facilitate this – I am suggesting that the Pro teams and elite riders ensure this is in place well before the Momentum 94.7 Cycle Challenge, and that Race tec , CSA and all those to be involved are made aware of this and the message is fully understood prior to the event. Please send this onto all team managers and cyclists.

There is further need for this as the TV production will be linking into the chip for real time information on route.

Please see point 5 in the terms of conditions of entry, to which all entrants have to tick or sign in order to enter the event.

5. RaceTec, previously Winning Time, is the official timing company to the Momentum 94.7 Cycle Challenge 2011. If you wish to receive an official time you must wear your personal RaceTec Chip. All licensed racing groups competing for prize money MUST wear a Racetec Chip to be eligible for a result and prize money. If you do not wear a Racetec Chip you will not receive a result. No protest will be entertained in this regard. RaceTec Chips can be purchased directly from RaceTec on 086 184 6464 or queries@racetec.co.za.

Kind Regards,
Tanya Harford

Not your run-of-the-mill race bike, but oh so pretty… and it’s Dutch so why not?

The Dutch love their bikes, after all Holland is cycling utopia and everyone pretty much rides one.

As Gizmodo says, the bike’s lovely to look at, but it’s not for those who love their edam cheese and Belgian waffles.

Created by the clearly fanatical, if somewhat eccentric Vanhulsteijn in Holland, the two or three-speed bikes start at 1,495 Euros ($2,110)

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Their is a Massive Spring clearance on selected Specialized bikes whilst stocks last, please call us for pricing and availability.

We have also received the Niner Air 9 Carbon in licorice and we have received the Specialized Carve 29′er, this is a very exciting bike.