Omloop Het Niuwsblad is here

Omloop Het Niuwsblad week.

Its here, its here.

OHN

Its Omloop Het Niuwsblad week.

This coming weekend brings on the start of the start of classics season with the Omloop on Saturday and the Kuurne-Brussel-Kuurne on Sunday.

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The Omloop Het Nieuwsblad is a Flanders Classic single day race held in the Belgian province of East Flanders

The Omloop Het Nieuwsblad is the opening event on the Belgian cycling calendar and is characterised by cold weather and short cobbled climbs.

The race finishes in Ghent with 11 climbs and 16 km of cobbles over 199 km.

Cycling: 93e Tour of Flanders / Elite Men

The first 70 km is flat before 40 km including five short, sharp climbs and one cobbled sector. Another flat part is followed by 55 km which includes the cobbled sectors of Donderij and Hof ter Fiennestraat and the climbs of the Oud Kruisberg, Taaienberg, Eikenberg and the Wolvenberg.

The Molenberg is the final climb 39 km from the finish and this short climb which averages almost 10% in gradient can be the launching point for a winning break.

The Omloop in Gent represents the spiritual start of the season and of great things to come.

There are some big names in the honors board over the last 8 years.

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ICE – In Case of Emergency

Most of you would be aware of what ICE is all about. In case of emergency (ICE) is a program that enables first responders at an accident scene such as paramedics, police officers and the like, to contact the phone owners backup support/next of kin.

I’d imagine that a good proportion of you have a smart phiomne that would probably have an operational phone lock?

Makes the ICE in your contacts list a bit useless doesn’t it.

Well, there are a number of new apps that can actually place your ICE contact details on the lock screen pagek therefore as asoon as somweone tries to turn on the phone, they can see who the ICE contact is.

The one I have on my phone is a free app called Ride ID.

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There are others that probably look neater, but cost a dollar or two.  Have a look and see what you think. I highly recommend you add something like this to your smart phone.

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Nutrition

You got through last winter and came into spring with a few extra kilos and thought to yourself, “No problems, I’ll lose them as I ramp up my cycling over the warmer months”.  Well, here we are, autumn isn’t that far away, and those extra kilos are still hanging around, and its not looking overly likely those kilos are coming off any time soon.

Well, here are a few tips to help you lose some of that weight without losing your performance.

Breakfast:

A good quality muesli or porridge oats are really popular as they release energy and carbohydrates slowly. I also add a teaspoon of Goji berries, flax and sunflower seeds to them which taste really good and are easily digested. Skimmed milk is also preferable as well as you don’t need the excess calories you get with the other kinds, and a spoonful of natural yoghurt also goes down a treat. All these are quick and easy, cheap, and really set you up for the day.

A typical Team Sky Breakfast
A typical Team Sky Breakfast

Mid-morning snacks:

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These are really important to keep the blood sugar levels topped up and can be anything like a banana. They have good quality carbs and good quality protein in them. Theyalso contain crucial nutrients such as potassium and manganese ( sweated out during vigourous activity – If you plan to eat a banana before excercise, time your ingestion to maximise digestion. Eating right before exercise might diminish your athletic ability. Instead of directing blood flow to your muscles to maximize performance, your body must direct blood flow to your stomach and intestines to allow for digestion. Try eating a banana about an hour before our ride to allow sufficient time for digestion. On long rides, a rider should roughly consume around 60g of carbohydrate an hour, and start to take it after 30 minutes. A large banana has 30g of carbs, whilst a typical energy gel would have around 26g.

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Lunchtime:

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One of the most common lunches would have to be the sandwich at lunchtime, and the most nutritional for a rider would have to be wholemeal with some tuna, salad or tomatoes in them.

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Afternoon snacks:

This is basically the same as the morning where you can eat another banana or some natural yoghurt.

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Evening meal:

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There’s nothing wrong with the traditional meat/fish/chicken and veg meals, or those with pasta. Always go for fresh ingredients wherever you can though and try and eat fish at least three times a week – salmon, tuna etc – because the fats that they have in them are really good for you.

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Beans are also a highly nutritional food item. Not only are they versatile, tasty, and easy on the wallet, they provide protein, fiber, minerals, antioxidants, and slow-burning carbs. In fact, few foods cram so many ride-fueling nutrients into so few calories. Black beans, commonly used in Mexican and Brazilian foods, is one of the best.

Oh yeah, plenty of salad and vegetables are vital as well.

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And whatever you do, don’t forget your hydration

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Oman

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The 2013 Tour of Oman is part of the ongoing attempt to globalise cycling and covers Muscat (the Capital of the Sultanate of Oman), the Al Batinah region, the Al Dhakaliya region and the Al Dhahirah region. The Tour was completed over 5 stages, 1 time trial, covering a distance of 850 kms.

Covering an area of 309,500 sqkm, Oman has a population of around 2.7 Million (800,000 expatriates), it has a strategically important position at the mouth of the Persian Gulf.

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The best time to visit Oman is between November and mid-March, when the cooler air brings the mountain scenery sharply into focus and daytime temperatures average 25°C, which makes February an ideal time to host the tour. For the rest of the year, much of Oman is oppressively hot and hazy, particularly between May and August.

The tour presents some fascinating and alluring pictures of this gulf sultanate, pictures we don’t get a chance to see once the tour hits Europe.

Most of the following pictures are from the Steephilltv website.

Please enjoy as much as I did.

The Tour of Oman Day 1 Stage 1 Al Musannah to Sultan Qaboos University.© Lloyd Images............. The Tour of Oman Day 1 Stage 1 Al Musannah to Sultan Qaboos University.© Lloyd Images.............

551026_10150765954701106_1153012942_nPeter Sagan (Cannondale) wins Tour of Oman Day 2 Stage 2 Fanja in Bidbid to Al Bustan.© Lloyd Images............. Peter Sagan (Cannondale) wins Tour of Oman Day 2 Stage 2 Fanja in Bidbid to Al Bustan.© Lloyd Images............. Peter Sagan (Cannondale) wins Tour of Oman Day 2 Stage 2 Fanja in Bidbid to Al Bustan.© Lloyd Images............. Peter Sagan (Cannondale) wins Tour of Oman Day 2 Stage 2 Fanja in Bidbid to Al Bustan.© Lloyd Images............. Peter Sagan (Cannondale) wins Tour of Oman Day 2 Stage 2 Fanja in Bidbid to Al Bustan.© Lloyd Images.............

556865_10150764250896106_913271996_nPeter Sagan (Cannondale) wins Tour of Oman Day 3 stage 3 Nakhal Fort to Wadi Dayqah Dam.© Lloyd Images.............. Peter Sagan (Cannondale) wins Tour of Oman Day 3 stage 3 Nakhal Fort to Wadi Dayqah Dam.© Lloyd Images.............. Peter Sagan (Cannondale) wins Tour of Oman Day 3 stage 3 Nakhal Fort to Wadi Dayqah Dam.© Lloyd Images.............. Peter Sagan (Cannondale) wins Tour of Oman Day 3 stage 3 Nakhal Fort to Wadi Dayqah Dam.© Lloyd Images.............. Peter Sagan (Cannondale) wins Tour of Oman Day 3 stage 3 Nakhal Fort to Wadi Dayqah Dam.© Lloyd Images.............. Peter Sagan (Cannondale) wins Tour of Oman Day 3 stage 3 Nakhal Fort to Wadi Dayqah Dam.© Lloyd Images.............. Peter Sagan (Cannondale) wins Tour of Oman Day 3 stage 3 Nakhal Fort to Wadi Dayqah Dam.© Lloyd Images.............. 130214 Tour of Oman Day 4 Stage 4 Al Saltiyah in Samail to half way up Jabal Al Akhdhar (The Green Mountain).© Lloyd Images................. 130214 Tour of Oman Day 4 Stage 4 Al Saltiyah in Samail to half way up Jabal Al Akhdhar (The Green Mountain).© Lloyd Images................. 130214 Tour of Oman Day 4 Stage 4 Al Saltiyah in Samail to half way up Jabal Al Akhdhar (The Green Mountain).© Lloyd Images................. 130214 Tour of Oman Day 4 Stage 4 Al Saltiyah in Samail to half way up Jabal Al Akhdhar (The Green Mountain).© Lloyd Images................. 130214 Tour of Oman Day 4 Stage 4 Al Saltiyah in Samail to half way up Jabal Al Akhdhar (The Green Mountain).© Lloyd Images................. 130214 Tour of Oman Day 4 Stage 4 Al Saltiyah in Samail to half way up Jabal Al Akhdhar (The Green Mountain).© Lloyd Images.................

575533_10150671057251106_1850451347_n130214 Tour of Oman Day 4 Stage 4 Al Saltiyah in Samail to half way up Jabal Al Akhdhar (The Green Mountain).© Lloyd Images................. 130214 Tour of Oman Day 4 Stage 4 Al Saltiyah in Samail to half way up Jabal Al Akhdhar (The Green Mountain).© Lloyd Images................. 130215 Tour of Oman Day 5 Stage 5 Al Alam Palace to the Ministry of Housing in Boshar.© Lloyd Images................... 130215 Tour of Oman Day 5 Stage 5 Al Alam Palace to the Ministry of Housing in Boshar.© Lloyd Images................... 130215 Tour of Oman Day 5 Stage 5 Al Alam Palace to the Ministry of Housing in Boshar.© Lloyd Images................... 130215 Tour of Oman Day 5 Stage 5 Al Alam Palace to the Ministry of Housing in Boshar.© Lloyd Images................... 130216 Tour of Oman Day 6 Stage 6 Hawit Nagam Park to the Matrah Corniche.© Lloyd Images................... 130216 Tour of Oman Day 6 Stage 6 Hawit Nagam Park to the Matrah Corniche.© Lloyd Images................... 130216 Tour of Oman Day 6 Stage 6 Hawit Nagam Park to the Matrah Corniche.© Lloyd Images................... 130216 Tour of Oman Day 6 Stage 6 Hawit Nagam Park to the Matrah Corniche.© Lloyd Images................... tumblr_mi7inwcDpa1qzxpybo1_1280 tumblr_mi305wzSxH1qzxpybo1_500

Oh yeah, the winners were:

2:Contador; 1: Froome; 3:Evans
2:Contador; 1: Froome; 3:Evans

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Website of the week

If you are a fan of the western spaghetti films, then look no further. 6a00d8341c630a53ef0133ed048bdf970b-600wi

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Film of the Week

Just has to be:

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If you haven’t seen it yet, do yourself a favour.

samuel-l-jackson-django-unchained-closeup-16x9 images du-ac-000125_lg_620x350 Django-Unchained-18 ?????????????????????????? Django_Unchained a2672caec78bf1436e9e0ad6a176db99

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Picture of the Week

Port Willunga under the Milkyway via http://paulhaese.net
Port Willunga (South of Adelaide) under the Milkyway via http://paulhaese.net

Till next week

Tight Spokes

iPib

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