Tom

73 Flips | 6 Magazines | 1 Like | 2 Following | 1 Follower | @tomciastek | Keep up with Tom on Flipboard, a place to see the stories, photos, and updates that matter to you. Flipboard creates a personalized magazine full of everything, from world news to life’s great moments. Download Flipboard for free and search for “Tom”

13 inspirational cycling quotes to live your life by

<b>A selection of great quotes from great people that not only apply to your cycling, but to your life too</b><p>“It is the unknown around the corner that …

Cycling

Fluffy Japanese Pancakes

These thick pancakes are like little souffles: custardy on the inside and golden and crispy on the outside.<p>Special equipment: four 3-inch-wide-by-2 …

Breakfast

The Only 4 Exercises You Really Need

I do my best to exercise 5 to 6 times a week, but there are days when I simply cannot pull myself out of bed in time to sweat before work, or when I'm traveling and my normal routine is completely thrown off track. Instead of completely scrapping my routine, I’ll try and squeeze in a few bodyweight …

Workouts

Best Ever Easy Chocolate Fudge Cake

Steps<p>1<p>Done<p>Preheat oven to 160C/320F (fan forced / convection) / 180C/350F (no fan) (Note 3). Butter or spray a 22 - 25cm/9 - 10” spring form cake tin …

Taste Beyond The Tongue

Homemade Teriyaki Sauce Is a Million Times Better

By Alex Delany<p>How to ditch the bottle and make—and use—homemade teriyaki sauce.<p>You know how the irresistibly sweet-salty teriyaki-slathered grilled meat you get at a Japanese restaurant is infinitely more delicious than the stuff you make at home? Well, the reason is simple: <b>Homemade teriyaki sauce</b> …

Homemade

Healthy Gado Gado Salad

<i>This healthy gado gado salad is made with brown rice, eggs, carrots, red cabbage, and mangoes. Drizzled on top is a vegetarian peanut sauce. Quick,</i> …

Food

Taste Beyond The Tongue

13 Useful Hacks Every Avocado Lover Needs To Know

Back that hass up.

Behind the Brand: Park Tool

How a small fix-it shop evolved into an international tool company that keeps everyone—from pros to commuters—riding smoothly<p>If you're not familiar with Park Tool, you've still likely benefitted from it: The company's repair tools are omnipresent in bike shops, turning mechanics' work benches 'Park …

6 Cool Apps to Get You Through the Winter

Amp up your indoor training with these fun apps<p>Gone are the days of plopping your trainer in the middle of the living room, dimming the lights, cranking the fan and slogging your way through the Godfather saga (after an hour or two on a trainer, a life of crime starts to look pretty good in …

How to Break the Cycle of Overeating

Understanding what triggers overeating, and planning accordingly, gives you a much greater chance of taking control over the process.<p><i>Adapted from The End of Overeating</i><p>Once cues have conditioned your behavior, you'll typically experience tension when you're around them and only eating brings relief. …

What to eat before, during and after a big ride

With a big ride ahead, you’ve probably spent time checking your bike and equipment. But the fuel you'll be putting in your tank before, during and …

Nutrition

This is the ultimate fried chicken recipe that has inspired top chefs

Keys to making America's Test Kitchen's (ATK) Ultimate Crispy Fried Chicken<p><b>Equipment: An 8-quart cast-iron Dutch oven and an instant read …

Texas

Whoppers Brownies

1. Preheat oven to 350 degrees. Line an 8×8 inch baking pan with foil and spray with nonstick cooking spray.<p>2. Microwave chocolate and butter in a …

Dessert

Over to you: Is indoor training a necessary evil, or just evil?

As the days get shorter and the temperature plummets, cyclists begin self-sorting into groups. Some of us dig out the lights, the warm clothes, the …

Cycling

4 Off-Season Cycling Rules

Photo: John David BeckerPhoto: John David Becker<i>Make the most of your winter cycling to start off strong in the spring.</i>Off season is approaching. You …

Triathlons

This Bitelli bike trainer makes indoor training like playing an arcade game

Remember those games at the arcade where you sat in a fibreglass car that tipped, tilted, and shook as you raced around a virtual track?Well now you …

How to take care of your hip health for cycling

A little hip strength and flexibility work is crucial for cyclists looking to boost power, eliminate ‘dead spots’ in the pedal stroke and avoid …

Workouts

5 Ways to Be a Better Fat Burner

These strategies can help you burn more fat on and off your bike<p>There are a few obvious benefits of being a better fat burner: You shed unwanted padding and reap the related health benefits, including a lower risk for metabolic and chronic diseases like heart disease and diabetes. But even if …

Recovery Tips

If you’ve hit it really hard, the next few hours are the optimal window for helping your body get the most from your effort, says exercise physiologist Stacy Sims, PhD. The good news is you don’t have to spend the whole time recovering. Even just a couple of these proven methods will make you feel …

Cycling

Tour de France Fueling Strategies

Stay powered through your next race or ride with these tips from team Garmin-Sharp<p>It takes more than one bottle to rule all your rides. Distance, temperature, and intensity all place unique demands on your body, and you need to fuel accordingly. We talked to Robby Ketchell, Garmin-Sharp’s director …

The Easy Way to Make Your Own Sports Drink

Got tap water and a bag of sugar? You’re good to go.<p>Pop quiz: You’re kitting up and getting ready to hit the road with your crew for a Saturday morning ride. You open the pantry and crack open the tub of sports drink mix to discover—d'oh!—a mere dusting of mix remains. Do you: A) Get to the shop in …

6 Rules for Packing a Clean Lunch

Skip the office takeout, and eat clean instead<p>Lunch is arguably the most difficult meal to eat clean. You're usually away from home and your well-stocked pantry, and often confronted with less-than-awesome cafeteria or fast-food options—not to mention your coworker's famous chocolate chip cookies …

Here's How To Eat Just A Little Bit Healthier

Don't let those winter blues get you down.

Healthy Eating

Tort Royal

Biszkopt<p>Dno formy o średnicy 24 cm wyłożyć krążkiem z papieru do pieczenia. Piekarnik nagrzać do <b>170 stopni C.</b><br>• Oddzielić białka od żółtek. Białka ubić …

It's National Pie Day, so here are 8 easy pie recipes to bake while you're snowed in

It’s National Pie Day! Why are we all not eating pie right now? I’ve been baking pies for the wrong holiday, the mathematically beloved and equally …

Peanut Butter Pie

To me, peanut butter is one of the great pleasures of life. I’m OBSESSED with the stuff.Especially when it’s combined with chocolate… in PIE form. …

Baking

10 Secrets To Help You Shed Pounds

Follow these simple steps to make weight loss easier<p>Want to lose 25 pounds now? Sure, it’s a tall order. But if you follow these 10 steps, it doesn’t have to feel like mission impossible.<p>You can shed weight quickly, depending on how much you have to lose and how focused you remain. Oftentimes, …