Homemade sports nutrition is easier than you might think

Walk into any bike shop and you’ll be hit by the vast number of different sports foods and supplements that are available to you. Leaf through a cycling magazine and the adverts for nutrition products are plentiful. These sports foods often provide good quality nutrients in a convenient and, most importantly for cyclists, speedy way.

Ultimately though, many are made from everyday ingredients, the type that you’ll no doubt find lurking in your fridge or cupboard. The main difference is that the sports foods you’ll find in a shop have been slightly modified to make them as effective as possible at what they’re intended to do.

A sports drink is really only sugar, salt and water put together in ratios to enhance sugar and water absorption, and a shop-bought product will get those ratios spot-on. But with a little imagination you can use real food alternatives. You just need to know how to do it.


Related: 10 cycling superfoods you need to try

Energy and recovery products

You can divide up the sports foods on the market into two groups – those which are for energy and those for recovery. 

Energy products tend to consist of food and drinks that provide simple sugars for your body to use as energy and maintain blood glucose levels during training and racing. Examples would be carbohydrate-electrolyte drinks, gels, jelly beans and energy bars.


Fig rolls


  • 125g butter or margarine
  • 100g dark brown soft sugar
  • 4 tbsp golden syrup
  • 250g rolled jumbo oats
  • 40g sultanas or raisins
  • Preheat the oven to 180ºC / Gas Mark 4 / 350ºF. In a saucepan over low heat, combine the butter, brown sugar and golden syrup.
  • Cook, stirring occasionally, until butter and sugar have melted. Stir in the oats and sultanas until coated.
  • Pour into a 20cm square baking tin. The mixture should be about 2-3cm thick.
  • Bake for 30 minutes in the preheated oven, or until the top is golden. Cut into squares, then leave to cool completely before removing from the tin.


Fruit juice

Dried fruit


Homemade electrolyte drink

Homemade energy gel

  • 8 pitted dates
  • 1 tsp coconut oil
  • 1 tbsp maple syrup or honey
  • Pinch of sea salt
  • Other ingredients to taste
  • Soak the dates for several hours.
  • Mix the ingredients together and blend until they form a smooth paste or gel-like consistency.
  • Decant out into storage containers.
  • Refrigerate until use. 

You can read more at BikeRadar.com

Source: Bike Radar

Rotor confirms 2INpower meter will offer dual-sided power measurement

We’re at the Tour Down Under and it’s already offering up a bevy of bike-based treats. Here you can feast your eyes on a prototype version of Rotor’s new 2INpower power meter, being ridden by Australian rider Mark Renshaw (Dimension Data).

Rotor has confirmed to BikeRadar that it’s a dual-sided power meter, rather than left-side-only as the previous version was. It is however said to “share some characteristics” with Rotor’s INpower meter – though your guess is as good as ours what they might be.

Related: Groupset gossip from the WorldTour


Crank pinch bolt and bearing preload cap? Hmm…

Our photos from the Tour Down Under suggest that the left-hand side of the prototype 2INpower looks like a normal crank, as it appears to be a crank pinch bolt and bearing preload cap, similar to Shimano cranks. Take a look at our photo above, from Mark Renshaw’s Cervélo S5, and decide for yourself.

ANT+ and battery life

You can read more at BikeRadar.com

Source: Bike Radar

Trail Tech: Could The Wreckoning re-write the long-travel 29er playbook?

There’s more than one way to launch a new mountain bike. Some companies do it with fanfare and massive ad campaigns, while others quietly release their creation into the wilderness and allow whispers of its existence to spread organically.

Evil Bikes chose the later strategy when it rolled out The Wreckoning, a long-travel 29er unlike anything currently on the market. Evil’s staff and sponsored riders tested the new model in the open for most of 2015 – and it was often mistaken for Evil’s shorter-travel trail slayer, The Following.

It was an easy bike to hide in plain sight. Aside from wheel size, all of Evil’s mountain bikes cut similar silhouettes. The top tube divides in two, arcing up into a brace for the seat tube and curving downward to join the seat tube just above the DELTA suspension’s main pivot. The swingarm is low-slung, as is the frame in general. Low, slack and short in the back sum up the company’s geometry predilections.


I caught up with Evil’s CEO Kevin Walsh to get his take on The Wreckoning and the future of long-travel 29ers.

I photographed Walsh’s own pre-production bike while it was getting fitted for an ElevenSix shock at Push Industries

The Wreckoning details

  • 161mm suspension travel
  • Designed for a 160mm suspension fork
  • Adjustable geometry
  • Full carbon frame
  • 73mm threaded bottom bracket
  • Integrated upper chainguide
  • 12x148mm rear thru-axle
  • 34.9mm seatpost diameter
  • All sizes available mid-January
  • $2,877 / £2,799 / AU$TBC for frame with RockShox Debonair Plus

You can read more at BikeRadar.com

Source: Bike Radar

Giant Defy 3

The Giant Defy is a bike the BikeRadar team knows well, and for good reason. Given the brand is the world’s largest bicycle manufacturer, it’s not surprising to find the 2016 Defy 3 as one of the highest scoring bikes in our best entry-level road bikes grouptest.

The Defy is a bike that makes no claims to being the fastest, lightest or stiffest. Instead, its design focuses on ride comfort, control and being a bike to suit the ‘everyday’ road cyclist.

Related: Best entry-level road bikes: US/Aus / UK


The 2016 Giant Defy 3

A smooth, confident and controlled experience

Getting set up on the Defy 3 is a straightforward affair. The size range is made simple, and unless you’re extremely tall, you’re likely to find a bike that fits well.

Square tubes laugh in the face of alloy’s former limits

Conclusion: a worthy contender, if you’re not after a racer

You can read more at BikeRadar.com

Source: Bike Radar

Kung fu nuns cycle to empower women

A group of 235 nuns have completed a ride of over 2,500km through Nepal and India to raise awareness of environmental issues and the empowerment of women. 

The ride took them from their nunnery in Kathmandu, through Nepal and into India, where they finished their journey in New Delhi. Kitted out with Trek bikes and Bontrager helmets, they started out on November 18 2015 and arrived at their destination on 9 January. 

The nuns are from the Drukpa – or Dragon – order, which has an 800 year history and is based in Kathmandu. The order has gained increasing attention in recent years with the introduction of kung fu as part of the nun’s daily routine – something not historically open to Buddhist nuns


This change was introduced by the Order’s spiritual leader, Gyalwang Drukpa, who is a UN Millennium Development Goals honour recipient in recognition for his commitment to environmental awareness and gender equality. As well as practising kung fu, the nuns also receive a modern education and spiritual training.  

“The condition of women in India is not good as compared to other nations. During our cycle expedition, we have promoted the message of respecting women and giving them equal rights as men,” Drukpa told the Times of India

The ride was a yatra, a type of pilgrimage, for the nuns who wanted to highlight these issues. “The expedition of 235 women aims to create awareness about women empowerment and environment consciousness. We are thankful to UP [Uttar Pradesh] government for providing safe passage for our volunteers along such a long route.” Konehok Lhamo, one of the cyclists, said to the newspaper. 

You can read more at BikeRadar.com

Source: Bike Radar

How to avoid weight gain while eating enough for cycling

If you’ve just started training for a race or you’ve increased your riding lately, the chances are your body is craving more food than ever. It might come to you in the middle of the night, first thing in the morning, or a couple of hours after your supper, but one thing’s for sure – hunger will come knocking when you least expect it.

The goal is to eat enough to support training without picking up excess weight: matching what you eat to your riding and timing your food intake correctly.

All that extra exercise leaves your body demanding more fuel, and it makes sure you know about it. Yet many cyclists struggle with knowing how much to eat. Should you give in to constant cravings, or stick with three square meals per day? Here we’ll tell you how to get your food intake spot-on, so you’re in no doubt when your tummy rumbles.


Related: Protein for post-ride recovery, and recipes

To achieve this, stick to these five simple rules.

1. Eat straight after training

Eat 10-20g of protein and 20-50g of carbohydrate as soon as possible after training.

2. Eat before training

3.  Eat the right proportions

4.  On your bike nutrition

5. The bigger picture – your overall diet


You can read more at BikeRadar.com

Source: Bike Radar

Garmin Edge 25 bike computer

In the space of just a few years, GPS-enabled cycle computers have all but taken over from traditional units thanks to ever more competitive pricing, and the wealth of data gathering technology on offer. Helped by the rise and rise of Strava, Garmin has ridden the crest of the wave, offering devices to suit a range of budgets and needs.

The new Edge 25 is the company’s second cheapest bike computer, sitting one rung above the Edge 20 in the range. It’s a spiritual successor to the Edge 200, but smaller, lighter and slightly more capable.

Related: Wahoo challenges Garmin with Elemnt GPS computer


In fact, the Edge 25 is tiny, measuring just 40x42x17mm, and weighing 30g including its mount – that’s only just over half what the Edge 200 came in at, and that was a fairly diminutive object already. All functions are controlled through the four buttons on the 25’s sides, and it uses the same quarter-turn mounting system as all other Garmins.

Dimensions are a tiny 40x42x17mm, and it weighs only 30g

All basics covered

  • Speed and cadence set: £60 / US$70 / AU$90
  • Standard HRM: £45 / US$60 / AU$69
  • Soft-strap premium HRM: £50 / US$70 / AU$89 (tested)

You can read more at BikeRadar.com

Source: Bike Radar

Now’s your chance to bag a murdered-out Brompton

Brompton is now producing a second run of its limited ‘Black Edition’ folding bikes. First available in 2015, the black edition models swapped out the regular silver finishing kit found on ordinary Bromptons for slick black components.

Owners still get to choose from a selection of mainframe colours, meaning that a black edition Brompton may well have a frame finished in white, blue, lime green, orange or indeed, black. All black edition bikes feature a black finish at the rear triangle, fork, chainset, and wheels (including spokes), along with a black handlebar, mudguards, seatpost and so on.

For those brave enough to go for the black-on-black option, you’ll be getting what’s likely to be the stealthiest folder in existence.


Permanent marker should sort those pesky tyre logos…

Brompton says the Black Edition will be available to order soon in models S, M and H Types, with two- and six-speed gear options. Head to a Brompton Junction store or your nearest Brompton dealer for more info.

Handy with film? You might even be able to win one

You can read more at BikeRadar.com

Source: Bike Radar