Zwift World Hack Update

Just updated the ‘Zwift World Hack’ page to include Innsbruck.   Use this simple hack to ride whichever world you chose whenever you want.

#gettingfitter #growingyoung #lovezwift #gozwift #bicyles #cycling #fitness #health #bikes

Vuelta 18 Challenge…

38th out of 537…

Admittedly, i had to re-ride a few routes a few times to get 38th place. Worked hard for this one as this was my last on Rouvy for a while, as this was the final challenge needed to complete my Rouvy Career to Legend. So now i’m off back to Zwift for a while as i’m currently limiting my riding to focus more on my running for a change and Zwift is good for that – see how that goes.

Anyways, Rouvy’s been great, got a lot fitter along the journey with them but now i need some new targets.

#loverouvy #gettingfitter #growingyoung

Rouvy – 7 Revueltas (v2017)…

My latest attempt at Rouvy’s ‘7 Revueltas (v2017)’ route…

A nice little mountain on Rouvy that has to be ridden for the latest ‘Vuelta 18’ challenge.

And to get in the top 23% is something i’m well pleased with, and also averaging 192 watts, which is my best hour ride yet. Sweet!

This is my latest attempt at this route (knocking 1:45 of my previous time) as i’m attempting to finish as high as possible on this challenge within the limits that my training plan allows me to ride. I’m now at 6th out of 17 who have so far completed the whole challenge – so not too bad. But there’s more to come, so it’ll be interesting to see where i finally end up.

Anyways, it’s a nice big hill to climb if anyone’s got an hour to spare, why not have a go yourself?

#loverouvy #gettingfitter #growingyoung

Rouvy – Spain Guajar-Fondon climb…

My current best attempt at Rouvy’s ‘Spain Guajar-Fondon climb’ route…

Yet another nice little mountain on Rouvy that has to be ridden for the latest ‘Vuelta 18’ challenge.

This is my best ride yet on any route, managing to average 187 watts pacing myself – which is nicely over 3.5 w/kg for me and i even manage to averaged 201 watts on the last 20 minutes when i didn’t have to pace myself any more. I’ve never actually done a proper FTP test as i’m not really interested as i train to feel not to power, but if i can hit nearly 4 watts per kilo at the end of this i don’t think i’m doing too bad.

I’m currently 8th out of 17 who have completed the challenge so far which ain’t too bad as there’s some seriously good cyclists on Rouvy. Today i’m going to try and improve my result on another of the routes on this challenge – and then just keep pecking away until the end of the challenge and see where i end up. It’s all good and gets me fitter.

#loverouvy #gettingfitter #growingyoung

Rouvy – Cotos (up to Valdesqui)…

My current best attempt at Rouvy’s ‘Cotos (up to Valdesqui)’ route…

Another nice little mountain on Rouvy that has to be ridden for the latest ‘Vuelta 18’ challenge.

This is my better go at this route having set my first time for the challenge at a much lower power, and i’m quite impressed with my result, managing to average 185 watts – which is over 3.5 w/kg for me.

And i bumped myself up to second place in the challenge doing it, so even more happy with the result. And all done just sticking to my normal training plan, no special effort being made at all.

Anyways, it’s a nice little mountain to climb if anyone’s got an hour to spare, why not have a go yourself?

#loverouvy #gettingfitter #growingyoung

Hamburger Challenge #3…

28th out of 389…

This was a lot of riding and awesome to get 28th place. I even treated myself to 4 vegan burgers yesterday to celebrate my acheivement – sometimes it’s ok to do a little junk food. 😀

#loverouvy #gettingfitter #growingyoung

Rouvy – Tenerife Los Cristianos – Parador Teide…

My current best attempt at Rouvy’s ‘Tenerife Los Cristianos – Parador Teide’ route…

Another big, tough mountain on Rouvy – ya gotta love ’em. LOL. I had to ride this one for the current ‘Vuelta 18’ challenge, which is my final thing to complete on Rouvy to get Legend level. There’s 3 more routes on this challenge, but they’re much easier, so i should have them done by Tuesday and then that’s all the Rouvy boxes ticked – game over! More on that in a post on Tuesday (all being well).

Then i’m just finishing the month that i’ve paid for on Rouvy and going back to Zwift for a while – again, more on that and my reasons when it happens on 13th September. It’s certainly going to be interesting going back to Zwift and seeing how much i’ve gained in the last 7 months while i’ve been away. Admittedly, i did take a huge hit to my power output when i switched onto the tri bars full time but i think i’ve got all that back now, and that’s also with riding every day now – which i could never do before at this power. So it’s been a really, really awesome 7 months so far with my cycling fitness. It’s just such a bummer that i keep injuring myself and can’t get my running to where i want it. But it’ll happen. I’m going to start back running when i go back to Zwift and hopefully the foot will hold up this time – it’s feeling much better already so 3 more weeks off running should be a good thing for it and then just ease back into it slowly with fingers crossed.

#loverouvy #gettingfitter #growingyoung

Annoying Food Choices – Hot Chocolate

A jar of Tesco own brand hot chocolate powder.Now this is something i really hate – hot chocolate.

Seriously people, look at the list of crap that they use for ingredients in this stuff…

Tesco Instant Hot Chocolate Drink

Sugar, Whey Permeate Powder (Milk), Fat Reduced Cocoa Powder (11%), Dried Skimmed Milk, Coconut Oil, Dried Glucose Syrup, Stabilisers (Dipotassium Phosphate, Guar Gum, Carboxymethylcellulose, Sodium Polyphosphate), Milk Proteins, Emulsifier (Mono- and Di-Glycerides of Fatty Acids), Flavouring (contains Milk), Anti-Caking Agent (Silicon Dioxide)

Options Instant Belgian Chocolate Drink

Whey Powder (Milk), Fat Reduced Cocoa Powder (21%), Sugar, Thickeners (Acacia Gum, Xanthan Gum), Belgian Chocolate (7%) (Sugar, Cocoa Mass, Fat-Reduced Cocoa Powder, Flavouring), Dried Glucose Syrup, Skimmed Milk Powder, Coconut Oil, Whole Milk Powder, Salt, Emulsifier (Soy Lecithin), Sweetener (Aspartame), Anti-Caking Agent (E551), Flavouring, Stabiliser (E340)

…and that was just the first 2 i pulled off Tesco’s website.

Don’t people actually give a fuck any more about their health, fitness, wellbeing and longevity? Obviously not if they’re buying this utterly toxic garbage.

Now i’m not saying don’t enjoy a nice cup of cocoa, everyone should have that pleasure, but there’s nice healthy ways of enjoying it and really crap nasty ways and hot chocolate mixes are really crap nasty ways.

Healthy ways…

Use pure cocoa powder – or if you really want to spoil yourself get some organic raw Criollo cacao – either is good and healthy as long as the ingredients on the packet only list one single ingredient – cocoa or cacao. Different cocoas and cacaos have different flavours (just like coffee does), there’s a few different species of cacao each with their own tastes and then the processing by different producers creates different fat contents, etc., as well, so do try some different ones at different quantities in your drinks until you find the one that you really like.

Sweeteners… Do not use artificial sweeteners as they are seriously bad for your health. They ruin your gut microbiome, they ruin your gut wall, they increase your risk of diabetes because they’ve ruined your microbiome and gut wall, they increase your risk of other diseases like cancer, they increase your desires for ever more sweeter products leading to ever increasing obesity because you’ll never be truly satisfied because nothing you ever eat again will be as sweet as these artificial sweeteners can make it.

Let us get one thing straight… Sugar does not cause diabetes, and anyone telling you it does is either utterly ignorant or looking to profit out of your ill health. Fat causes type 2 diabetes and dairy causes type 1 diabetes, neither are caused by sugar other than if you over consume loads of refined sugar which your body is then forced to convert it into fat in order to get the sugar out of your bloodstream – once again, it’s the fat that causes the diabetes not the sugar and you have to over consume approx 10,000 calories (that’s calories you don’t need) of pure sugar to get your body to produce 1kg of fat. Yes, absolute fact, your body needs about 10,000 calories of excess calories from carbs to make 1kg of fat – so, let’s be honest, a tsp or 2 in your cocoa is really not going to hurt.

And there’s actually lots of nice natural sweeteners for you to try. Start with raw cane sugar, i like Demerara in my drinks, but there’s lots of different raw cane sugars out there so try a few, they all have their own unique tastes to bring to your cocoa. Light cane has the mildest taste whereas Muscovado has one of the strongest with Demerara in the middle-ish. There’s also other nice natural sweeteners that bring their own unique tastes to your cocoa/cacao drink, like date syrup, agave nectar, maple syrup, etc.. Just make sure that you check the ingredients to ensure that you are buying the pure, natural product and not some adulterated, toxic garbage.

Do not use milk from animals as this will destroy all the health benefits of the cocoa/cacao. Dairy not only causes type 1 diabetes but it also destroys the efficacy of all anti-oxidants that you put in your stomach with it.

If you really must use milk for your cocoa then use a plant milk. Again, many different ones to try with their own unique flavours.

But why not try drinking it black? Yes, you can make a delicious cup of cocoa without any type of milk product (just like coffee and tea). Just simply add pure cocoa/cacao to a mug with a little raw cane sugar (adjust both to taste) and enjoy.

And you can really nice this up by following this recipe for one of the most super healthy drinks there possibly is…

2 tsp cocoa (adjust to taste)
1.5 tsp raw cane sugar, date syrup, maple syrup, etc. (adjust to taste)
1 peppermint tea bag
1/4 tsp ground ginger
1/4 tsp Ceylon cinnamon
400ml boiling water
Stir well, let settle and cool for a few minutes, stir well again.

Anyways, if you care about your health, fitness, longevity and quality of life, stop with the drinking hot chocolate mixes and mix your own from pure ingredients and make something unique and healthy.