Bryan Christiansen Named New Head Coach At Frostburg

Photo Courtesy: Frostburg Athletics

Frostburg Director of Athletics Troy A. Dell announced this morning that Bryan Christiansen has been hired from a national search as Frostburg’s next head swimming coach.

Bryan Christiansen is entering his first season as the head coach of the Frostburg State University swimming teams. This will be his first head coaching position at the collegiate level in his career.

Christiansen was named the assistant coach of John Carroll University’s swim teams in 2017, where he was part of the coaching staff that was named the Ohio Athletic Conference Women’s Staff of the Year for the 2018 season, while leading both the men’s and women’s to the 2018 OAC Championship.

“I first want to express my gratitude to Director of Athletics Troy Dell and the rest of the search committee for offering me the responsibility to lead the Frostburg swimming team,” said Christiansen. “I’m excited to become a part of the community here in Frostburg and begin working with an impressive and dedicated group of athletes. We have the opportunity to achieve some great things as a program over the next few years as we transition to Division II and I am honored to be at the helm.”

During his tenure with John Carroll, Christiansen coached 19 conference champions, and both Men’s and Women’s Divers of the Year. JCU also set seven OAC records, 13 varsity records and had two NCAA All-Americans.

Prior to his tenure with JCU, Christiansen served as an assistant coach at SUNY New Paltz from 2015-2017. He was part of a coaching staff that led their teams to second place finishes in the 2016 and 2017 SUNY Athletic Conference, coached eight conference champions while setting three SUNYAC records, 14 varsity records and 13 pool records. The SUNY New Paltz swimming teams both went undefeated in the 2016-2017 season.

Christiansen has coached swimming since 2008 at the club and high school levels and still active with summer swim camps, also directing the New Paltz Elite Camp from 2016-17.

Christiansen graduated from Hiram College, earning his bachelor’s degree in history in 2008 with a 3.82 GPA. He was a three-year captain of the men’s swim team and was named the MVP in the 2006-2007 season. He was part of the 800-meter freestyle relay team that finished with a time of 7:06.60 in 2008, still a Hiram College record to this day.

He earned his master’s degree in communication and media technology from the Rochester Institute of Technology.

— The above press release was posted by Swimming World in conjunction with Frostburg Athletics. For press releases and advertising inquiries please contact Advertising@SwimmingWorld.com.

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Five Snacks To Fuel Your Workouts

Tenzing Natural Energy

Want to perform at your best? Prepare your mind and your muscles and give your next session everything. Tenzing is made with just seven natural ingredients to give you more energy before, during or after your session. Available at Tesco, Sainsbury’s, Boots, Whole Foods and Planet Organic. 12 pack, £14.99. teamtenzing.com

Mr Lee’s Noodles Hong Kong Street Beef

Full of nutrition, real meat and vegetables, with over 10g of protein per cup and absolutely no nasties, Mr Lee’s Noodles are perfect for a quick post-workout meal. No worries, eat happy! £2.50 per cup from Ocado and Amazon. mrleesnoodles.com

Jimmy’s Iced Coffee

Pick up Jimmy’s, the refreshingly cool ready- to-drink iced coffee, for a pre- or post-workout boost. With Arabica coffee in every pack and far less sugar than a super-sweet energy drink, these handy cartons are a must to help keep you fuelled on the go. RRP £1.60 for 330ml. jimmysicedcoffee.com

Tiana 100% Mct Energy

TIANA medium-chain triglycerides (MCT), derived from premium raw coconut oil, converts into energy to reduce fatigue and boost metabolism. Increase energy levels and enhance endurance during high-intensity exercise. Available from Ocado, Amazon and independent stores or buy online at tiana-coconut.com

Ape Coconut Puffs Cheese Flavour

Tantalise your taste buds with Ape’s new cheese flavour Coconut Puffs! Made from all natural ingredients – a moreish mix of coconut, rice flour, coconut oil and all natural seasonings – and no added sugar, Coconut Puffs are packed with flavour. They’re also gluten free and vegan! 79p. apesnacks.com

Should College Swimmers Study Abroad?

Photo Courtesy: Sarah Ehrmantraut

By McKenna Ehrmantraut, Swimming World College Intern. 

College is about opening yourself up to new experiences and finding out who you want to be. Some students do this through their classes, clubs or athletics; however, one experience that always seems to stand out is the opportunity to study abroad. Scholarships are starting to make it possible for many wanderers to study abroad, but sadly, those scholarships don’t help swimmers bring the pool with them. Don’t fret! It’s still possible to trade in your goggles for a passport for a semester or two. Here are a few pros and some cons for swimmers wanting to studying abroad.

Going Abroad During Fall Semester

Photo Courtesy: Connor King

Trying to spot a college swimmer in the fall? They’ll be wearing sweats, have slightly damp swim hair and be carrying a venti, double-shot pumpkin spice latte. This is the season where doubles are inevitable and practices make you cry, but it’s also vital for getting into prime shape for the spring’s big meets. Swimmers and their coaches often seem to worry about how missing four months of intense training will effect them at the conference championships or NCAAs, but sometimes the opportunity for travel outweighs missing half of a swim season.

Connor King, a senior at the University of Puget Sound, traveled to Tokyo during the fall of his junior year and said, “I knew my swim season might suffer from my study abroad experience, but I was okay with that. For me, studying abroad was a once in a lifetime experience that outweighed the semester of training I missed. The hardest part for me was not missing the training but missing the team as a whole.” King choose the fall because he wanted to be able to make a difference at conference even if he had missed a semester of training.

Just because you’re traveling abroad doesn’t mean you have stop training completely. While training abroad may not be as intense as college practices, most countries have fantastic athletic facilities, especially if your staying on a college campus. If working out isn’t in your plans, then try and take up the local European custom of walking or riding your bike to your favorite new coffee shop. Any activity helps!

Studying Abroad for Spring Semester

Photo Courtesy: Mara Selznick

Studying abroad in the spring seems like a dream come true, with the cherry blossoms blooming in Paris and Tokyo and the tulip festivities beginning in Amsterdam. Sadly, this seems to be one of the hardest times to travel abroad for swimmers. While the fall season is longer, traveling in the spring means possibly missing training trip and definitely missing conference and NCAAs. The decision to travel in the spring is entirely up to the individual, and it depends on how passionate they are about being present for those big meets.

Josie McCloughan, another UPS student in the class of ‘21, is in the process of planning her trip to Italy in the spring semester of 2020. “While it’s slightly upsetting to miss out on a big meet, it’s hard to pass up such a life changing experience. And the programs I’m looking at are only available in the spring,” she reasons.

Some swimmers have difficulty swimming in the fall without the motivation of a championship meet; however, most schools have the opportunity to attend an invite and don their fast skins in December. Plus, you would be able to attend all of the fun pre-season traditions, such as running around the campus in nothing but tennis shoes and a swim suit.

Summers Abroad

Photo Courtesy: Erin Jenkins

Summer is a true pro/pro situation for most swimmers. Many college swimmers can admit that their summer training is not as intense as the school year, which works as an advantage when you want to travel abroad. Erin Jenkins, UPS swimmer in the class of ’19, chose the Madrid summer program because it allowed her to have a study abroad experience while not missing any of the swim season. It’s a fantastic opportunity for athletes to experience the world while not missing the crucial parts of the season, or missing any classes.

“Studying abroad teaches students a lot about themselves and gives them an abundance of opportunities to be independent in an unfamiliar environment. It also teaches them a lot about people in general and intercultural relationships,” Jenkins says. King agrees with her, advising to “absolutely go abroad! The memories you take away from that semester totally outweigh that extra two seconds in your 200 free. You will probably forget your 200 free time in ten years anyway, but you will never forget the memories you can make abroad.”

If you’re interested in studying abroad, be sure to talk to your coach, study abroad advisor and teammates who have had the experience. They will all have different words of wisdom about where, when and why you should go, and it will prove to be very helpful when you’re planning your travels.

In the end, study abroad is a fantastic opportunity that all students – including college athletes – should be able to experience. While they may not be swimming 10,000+ yards a day, it may be a fun new experience to swim a few miles in the Mediterranean Sea or to snorkel in the great barrier reef.

All commentaries are the opinion of the author and do not necessarily reflect the views of Swimming World Magazine nor its staff.

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Grace Wey Gives Texas A&M In-State Verbal Commitment

Photo Courtesy: Grace Wey

Agon is the proud sponsor of all high school coverage (recruiting, results, state championships, etc.) on SwimmingWorld.com. For more information about Agon, visit their website AgonSwim.com.

To report a college commitment, email HS@swimmingworld.com. Join Swimming World’s Watch List

NEW COMMIT: Sugar Land, Texas native Grace Wey has verbally committed to stay in-state and swim for Texas A&M as a member of the class of 2023.

Wey competes year-round with Swim Houston Aquatics where she is a three-time Winter Junior National qualifier. She concluded a successful long course season at the NCSA Summer Championships, achieving three lifetime bests in addition to winning the 200m IM (2:23.11) at the Gulf Senior Champs. A senior at Clements High School, she also recorded a trio of best times at the NCSA Championships in March.

She told Swimming World:

“I’m super excited to announce my verbal commitment to swim for and continue my education at Texas A&M University! I am so grateful for this opportunity and I look forward to being a part of such an amazing team! I can’t wait to be an Aggie! Gig’em!”

Her best times include:

  • 100 breast – 1:04.55
  • 200 breast – 2:19.68
  • 200 IM – 2:05.72
  • 400 IM – 4:25.85

When she arrives on campus for the 2019-20 season, Wey will join a talented breaststroke group that includes Anna Belousova and Victoria Roubique. The Aggies are the reigning SEC champions after edging out Georgia last season.

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How to cycle in the wind: pro tips to help keep you upright

Former pro Roger Hammond explains how to deal with strength-sapping gusts

A gusty day can make for a challenging ride and years of competing in the Classics means that Roger Hammond has a huge amount of experience when it comes to riding in the wind.

One of the first things to consider is position: “In the wind it’s a compromise between getting as long and as aerodynamic as possible but also being able to see the road,” says Hammond. Getting low will reduce your frontal area and tucking in your elbows and hugging into the bars will increase stability.

When riding in a group in the wind, rotate through on the sheltered side of the group and pull off on the windward side. Never take long turns on the front as they are too fatiguing. The key is to keep things smooth.

>>> Tips for riding in the rain

If there is a group then it is worth making the effort to catch it or stay in it as you will lose a lot of time by riding on your own, as Hammond explains: “It’s exactly the same sort of effort as a climber; if you don’t make the effort at the bottom of the climb, you’re never going to get there [to an echelon].”

The essentials

  • Be prepared for gusts when passing gaps in hedges or between buildings
  • Work with other riders to create shelter
  • Ride on the drops and tuck in low to the bars to increase stability
  • Don’t overlap wheels as a gust could send you sideways
  • Leave your deep-section wheels for a less windy day
  • Check the weather forecast before planning your route

In an echelon, riders stagger themselves in a fan across the road to protect each other from the crosswind but as it can only go as wide as the road, some riders will be left in single file.

Hammond explains how people in this position are vulnerable to being dropped: “Echelons are the best way of riding into the wind in a group. You make sure that you only have people who can ride in the wind and understand how an echelon works.”

Plan your route so that you tackle the headwind on your way out and then enjoy a tailwind on your return home. Planning ahead is even more important for a race, says Hammond.

“Make sure you know where the wind is going to start, whether it will be a headwind or crosswind. It’s about looking up where the wind is coming from, understanding where there might be no trees, no hedgerows. It’s all about preparation. It’s the same for climbing. You’ve just got to treat it like a climb. And do your research.”


Get aero 


Key points

Getting down low on the drops and tucking in your elbows reduces your frontal area and helps you to hold a stronger, more stable position. Be prepared for your front wheel to feel light if a gust catches it, so push extra weight through the bars.

Pedalling a slightly harder gear in a slower cadence than usual can help you to feel more stable and in control than a lighter gear. Churning a big gear can make it easier to apply the necessary power to keep on pushing through a headwind.

If riding with others, position yourself slightly to the side of them out of the wind. Line your wheel up so their rear wheel offers your front wheel protection. Be prepared to ride hard to stay on the wheel in front.

>>> Seven simple steps to be a successful cyclist

In training, ignore your speed and instead focus on feel, power or heart rate as a measure of your effort. Riding in the wind requires as much focus and physical effort as climbing a mountain.

Make sure your clothing is tight-fitting and do up any zips so that your jacket cannot inflate and create even more resistance. You don’t want to create a sail effect, billowing in the wind.

Be prepared to move around the bunch to find the most sheltered spots as the wind or road changes direction. If you are on your own, anticipate the shift from headwind or tailwind into a crosswind as you change direction, so you are braced for it and it doesn’t throw you off balance.

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University of Evansville Names Brent Noble As New Head Coach

Photo Courtesy: Evansville Athletics

University of Evansville Director of Athletics Mark Spencer has announced the hiring of Brent Noble as the Head Men’s and Women’s Swimming and Diving Coach. Noble joins the Purple Aces program from Wabash College where he oversaw his student-athletes break 22 out of 23 school records in his five seasons at the helm.

“Throughout our search process, it became evident that Brent Noble had all of the attributes that we were looking for in our new head coach,” Spencer said. “Brent is a quality individual who brings a strong pedigree in the Midwest.  He has the ability to bring out the best in student-athletes both in the classroom and in the pool.  We are excited to welcome him to the Purple Aces family.

Noble has spent the last five seasons as the Head Swimming and Diving Coach at Wabash College and is coming off of a stellar campaign that saw the Little Giants take fourth place at the North Coast Athletic Conference Swimming and Diving Championships. Finishing with 1,154 points, his squad reached the 1,000-point plateau for the fourth time in school history. It was also the highest tally in the history of the Wabash program. Aaron Embree and Hunter Jones received Scholar All-America Honorable Mention Recognition while the team earned Scholar-All-America Team accolades in the spring.

“It’s clear that this is a special group of men and women, and I’m very excited to be their next leader,” Noble said.  “Evansville combines a rigorous academic environment that I can feel very good about recruiting to with the opportunity to compete in Division I athletics, and I feel like that is a really great fit for me at this point in my coaching career.”

“I am very thankful to Mark Spencer for the opportunity, and I’m eager to get to work and help to build this program and make the UE community proud.”

His Little Giant swimming and diving team placed fifth at the 2017 NCAC Championships. Wabash captured two All-NCAC honors in one- and three-meter diving. Aaron Embree qualified for the second consecutive year for the NCAA Diving Regional.

Wabash placed fourth at the 2016 NCAC Championships, missing the 1,000-point mark by half a point with a score of 999.5. Zechariah Banks captured individual titles in the 100- and 200-yard breaststroke and moved on the 2016 NCAA DIII Championship Meet. Banks captured fifth-place finishes in both events at nationals to earn All-America honors.

His Little Giants finished fourth at the 2015 North Coast Athletic Conference Swimming and Diving Championships with a total of 1,041 points to earn Noble NCAC Men’s Coach of the Year honors. The Little Giants topped the 1,000-point mark for the first time since 2008 and became the first team to finish fourth with more than 1,000 points. Wabash swimmers set 14 new school records at the 2015 championships and produced six All-NCAC performances, including an individual NCAC victory by Jack Belford in the 500 freestyle.

Six Wabash swimmers —  Carter Adams, Zechariah Banks, Jack Belford, Jake Childress, Elliot Johns, and Chris McGue — qualified for the 2015 NCAA Division III National Championship meet in Texas, the most qualifiers since the Little Giants sent nine to the national meet in 1991. Wabash finished the 2014-15 season with a 5-2 dual-meet record, including a 162-129 home victory over arch-rival DePauw University.

He guided the Little Giants to a successful outing at the 2014 NCAC Swimming and Diving Championships, finishing fourth in the highly-competitive league. The Little Giants sent six swimmers to the “A” finals of the meet with a third-place finish in the 400-yard medley relay. Noble’s squad posted 10 school records during the season and 11 NCAA provisional qualifying times.

The youngest head swimming coach in NCAA Division I, he tripled the size of the Sacred Heart roster in his time with the school in 2012-13. His swimmers set nine new school records and every member of the team turned in at least two lifetime-best results in their primary events. His team also excelled in the classroom, earning Scholar All-America team honors by the College Swimming Coaches Association of America.

He earned a Bachelor of Science degree from Eastern Illinois University in 2009, where he competed for four years as a member of the Panthers’ swimming team. He earned academic all-conference honors all four years, and was part of the winning 800-meter relay team at the 2007 Mid-Continent Conference Championships, and made 15 finals appearances in conference championship events throughout his career. Noble is still listed on the top-ten list at Eastern Illinois in the 200- and 400-yard individual medley.

A graduate of Terre Haute South High School in Indiana, he earned varsity letters as a member of the swimming and cross country teams.  He is expected to earn a Master’s of Science in Kinesiology from Indiana University in December and has studied swim training and techniques at the Indiana University Counsilman Center for the Science of Swimming in addition to his own research to help maximize potential in student-athletes.

His first college coaching experience came when he joined the DePauw University coaching staff in 2010 as an assistant for the men’s program. He designed season and weekly training and workout plans, which helped send five swimmers to the NCAA Division III National Championship meet.  Noble was hired as a sprint coach for the men’s and women’s teams at East Carolina University in 2011, where his athletes posted seven school records, three freshmen records, and 14 new individual times on the all-time top-10 list. His swimmers also earned five all-conference selections and produced four NCAA Division I “B” cuts.

— The above press release was posted by Swimming World in conjunction with Evansville Athletics. For press releases and advertising inquiries please contact Advertising@SwimmingWorld.com.

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Todd DeSorbo And Virginia Announce 2018-19 Schedule

Photo Courtesy: Sarah D. Davis/theACC.com

The Virginia men’s and women’s swimming and diving teams announced their 2018-19 schedules on Monday (Sept. 17). The Cavaliers will host five dual meets throughout the season at the Virginia Aquatic and Fitness Center.

“We are excited to get the 2018-19 season underway,” head coach Todd DeSorbo said. “Our goal is to challenge our teams each and every time we go out to compete. As such, we look to put together a competitive schedule where our squads will have to dig deep to perform at a high level and come away with wins. The purpose of our schedule is to prepare our men and women for the championship season, the ACCs and the NCAAs. We are looking forward to building on last year’s successes and continuing the upward rise of the Virginia swimming and diving program.”

Virginia opens the season at home against Penn State (Oct. 6) before sending members of the team to the SMU Classic (Oct. 12-13). The team will close the month of October hosting Pitt (Oct. 20) and Auburn (Oct. 26) in back-to-back home competitions.

In the program’s first ACC matchup of the season, Virginia will travel to Louisville for a two-day competition (Nov. 2-3).

Members of the program will compete with the conference in the inaugural ACC/Big Ten Challenge (Nov. 10-11). The All-Star meet will be held at the Morgan J. Burke Aquatic Center at Purdue with at least three male and female swimmers and no more than three divers competing from each institution. DeSorbo will lead the women’s ACC team as the head coach alongside Louisville’s Arthur Albiero as the women’s assistant coach. NC State’s Braden Holloway will serve at the men’s ACC head coach with Notre Dame head coach Mike Litzinger as his assistant.

UVA will head into the winter break with the diving team traveling to the Navy Diving Invite (Nov. 15-16) and the swimmers competing in the Georgia Fall Invite (Nov. 29-Dec. 1).

Virginia opens the 2019 portion of its schedule at Georgia for the UGA Diving Invite (Jan. 4-6) before hosting Tennessee (Jan. 11) in a dual competition. The Cavaliers conclude the regular season against Virginia Tech (Jan. 12) at home before traveling to dual competitions against North Carolina (Jan. 25) and NC State (Jan. 26).

The ACC championships will occur over back-to-back weeks in Greensboro, N.C. The women’s team competes first (Feb. 20-23) followed by the men’s team (Feb. 27-Mar. 2). The Virginia divers will travel to the NCAA Zone A Diving Championships in Annapolis, Md. (March 11-13), before the Cavaliers conclude the season with the NCAA Championships in Austin, Texas. The women will compete March 20-23, while the men’s championship will be held March 27-30.

Virginia Schedule

Oct. 6 Penn State- Charlottesville, Va.
Oct. 12-13 at SMU Classic- Dallas, Texas
Oct. 20 Pitt- Charlottesville, Va.
Oct. 26 Auburn- Charlottesville, Va.
Nov. 2-3 at Louisville- Louisville, Ky.
Nov. 10-11 at Big 10/ ACC Challenge- West Lafayette, Ind.
Nov. 15-16 at Navy Diving Invite- Annapolis, Md.
Nov. 29-Dec. 1 at Georgia Fall Invite- Athens, Ga.
Jan. 4-6 at Georgia Diving Invite- Athens Ga.
Jan. 11 Tennessee- Charlottesville, Va.
Jan. 12 Virginia Tech- Charlottesville, Va.
Jan. 25 at North Carolina- Chapel Hill, N.C.
Jan. 26 at NC State – Raleigh, N.C.
Feb. 20-23 Women’s ACC Championships- Greensboro, N.C.
Feb. 27-Mar. 2 Men’s ACC Championships- Greensboro, N.C.
Mar. 11-13 NCAA Zone A Diving Championships- Annapolis, Md.
Mar. 20-23 Women’s NCAA Championships- Austin, Texas
Mar. 27-30 Men’s NCAA Championships- Austin, Texas

— The above press release was posted by Swimming World in conjunction with Virginia Athletics. For press releases and advertising inquiries please contact Advertising@SwimmingWorld.com.

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Energy bars for cycling: eight favourite flavours

For a quick, tasty and convenient on-bike snack, little beats an energy bar

Your stomach is the fuel tank for your body – and letting it run on empty over rides in excess of ninety minutes is a sure fire way of finding yourself broken down in the lanes.

There’s a range of theories around the best way to keep your energy levels flourishing, but the overriding belief from experts is that carbohydrates are the most efficient top-up tool during exercise, with 1 gram per kilo of body weight the suggested dose per hour.

>>> How to fuel for long distance rides

That means a 75kg rider needs to ingest about 75g of carbohydrate per hour, once the ride duration is over ninety minutes. Requirement will increase if the ride is intense, and decrease if it’s not.

Carbohydrate requirement varies between individuals – but there is a ceiling as to how much your body can absorb – so though avoiding the dreaded bonk is paramount, be sure not to overdo it.

>>> Do fasted rides really work? 

Popular methods of getting the carbs in include energy drinks, energy gels, energy bars, and good old fashioned traditional food. They’ve each got their benefits:

Energy drinks

The quickest to be absorbed, dosage is spread out over the course of the time it takes to drink a bottle. Best combined with gels or bars and sipped throughout a ride, these include electrolytes to replace those lost in sweat.

Energy gels

Second quickest to be absorbed, a quick hit of high glucose carb to give you a kick when you need it, some include electrolytes, easy to swallow and best for races and high intensity when chewing is hard work.

Energy bars

Slower release, lower in sugar than gels so usually better for your gut and teeth. Require breaking up and chewing, so more suited to endurance rides.  Conveniently packaged to suit jersey pockets.

Normal food

7 July 2014101st Tour de FranceStage 03 : Cambridge – LondonZANDIO Xabier (ESP) Sky, BananaPhoto : Yuzuru SUNADA

Usually the best for your bank balance, stomach and teeth – assuming you’ve chosen something healthy. Usually (but not always) harder to chew and store in a pocket. Home made oat, fruit and nut bars are a great option.



Our pick of the best energy bars

Energy bar preference varies – but within the Cycling Weekly HQ there’s some clear favourites – we’ve outlines our top picks below.

With each product is a ‘Buy Now’ or ‘Best Deal’ link. If you click on this then we may receive a small amount of money from the retailer when you purchase the item. This doesn’t affect the amount you pay.

TORQ Bar

Read more: Torq Bar review

Score: 8/10

A traditional bar with traditional (nutritional) values: each 45g promises around 140-150 calories, 31-32g of carbs and 4g of protein.

Torq’s bars use a blend of glucose-derivatives and fructose to get close to the 2:1 glucose/fructose ratio which studies have shown offers a higher delivery of carbohydrate per hour – delivering 40 per cent greater absorption according to the brand.

The bars have a very moist and natural taste that reminds us of the dried fruit squares we ate as kids. Around 13 per cent of the bars come from real fruit and flavours such as Raspberry and Apple, Sundried Banana and Mango provide a wholesome mouthful. The Spiced Mince Pie option will appeal come Christmas.

The bars also contain a dose of D-Ribose – said to aid recovery – plus vitamins and minerals. Flavours like Banana are fair-trade and the Mango bar is organic.

Buy now: Torq bar box of 15 from Wiggle for £20.88

ZipVit ZV8 Energy Bar

Read more: ZipVit ZV8 Energy Bar review

Score: 9/10

ZipVit’s ZV8 Energy bar weighs in at 55g, delivering 221 calories (in chocolate coated strawberry flavour) plus 37.2g of carbs and around 2g of protein.

You also get a host of B vitamins, some Vitamin C and Vitamin E to keep you firing on all cylinders.

These bars are nutritionally good because they deliver several different carb sources, to aid easy processing of the maximum amount of carbohydrate your body will absorb. Not only that, we’ve found that they taste excellent.

Beware, however, of the chocolate and yoghurt coated varieties when riding in hot weather: the outer layer tends to melt. They remain delicious but can become quite messy, the uncoated versions are recommended if you’re riding somewhere sunny.

Buy now: ZipVit ZV8 20 bars at Tweekz for £15.99

Trek Protein Energy Bar

Read more: Trek Protein Energy Bar review

Score: 7/10

These 50g bars break easily into bite sized pieces, contain between 208 to 234 calories depending upon your choice, with 20g of carbs and 9 to 10g of protein.

The trend towards packing in protein is a healthy one – a lot of athletes don’t get enough. However, the jury is out on fuelling rides with it, this bar lends itself more to the recovery bar side of the nutrition conversation.

On the plus side, these taste great and they’re readily available in newsagents around the country, which can be handy when you’re out and about.

Buy now: Trek Protein Energy bar x 16 from Wiggle for £11.95 

SiS Go Energy Bar

Read more: SiS Go Energy Bar review

Score: 9/10

SIS has altered its range slightly, now offering the Go Energy Bar Mini, Go Energy Bar Mini + Caffeine and Go Energy Bar + Protein.

The mini will take up less room in your pocket, though it’s a bit counter productive  if you just need to carry more of them. Each 40g serving offers 139 calories, 26g of carbohydrate and a moderate 4.5g of protein. They’re made from natural fruit ingredients and go down easily.

The Go Energy Mini + Caffeine is all of the above, with an added 75mg of caffeine – to ensure you’re getting the ideal dose. 

The Go Energy + Protein is 60g a serving, with 200 calories and 34g of carbohydrate plus 10g of protein – this means you’re still getting plenty of carbohydrate, with protein to help speed up recovery when you stop.

Buy now: SIS Go Energy Mini bars x 30 at Evans Cycles for £23.99

High5 Energy Bar

High5 Energy Bar 

High5 Energy Bar

Read more: High5 Energy Bar review

Score: 8/10

High5’s energy bar isn’t known to be the greatest tasting, but they’re moist and go down easily – also providing one of your 5-a-day portions of fruit and veg which is a nice addition.

The 55g bars pack a punch – though nutritional values vary per flavour, so make sure you choose according to your needs as well as your taste buds.

As an example, the banana option provides 180 calories, 36g of carbohydrate and 2.4g of protein with 2.4 g of fat whilst peanut flavour gives you 255 calories, 25g of carbohydrate and 7.2g of protein with 13g of fat.

Buy now: High5 Energy bar x 25 from Chain Reaction Cycles for £17.99

OTE Duo Bar

Read more: OTE Duo Bar review

Score: 8/10

The OTE bar is larger than most – the 65g in each packet is designed to be eaten as two servings.

Within each full bar, you’ll find 278 calories, 71.1g of carbohydrate and 7.4g of protein – the added content is reflected in the cost, at over £40 for a box of 24 – but you are getting more calories for your buck.

The idea is you split them up into doses delivering 20g of carbs a go, but the great tastes means it’d be quite easy to ‘forget’ and just eat twice as much…

We’re also big fans of OTE’s ‘Anytime’ bars – these are designed for snacking but work well on the bike, being gluten and nut free, suitable for vegetarians and very crumbly and easy to swallow. Each 62g bar provides 213 calories, 36.6g of carb and 2.8g of protein.

Buy now: One Ote Duo bar at Rutland Cycles for £1.99

Veloforte Classico

Read more: Veloforte Classico review

Score: 7/10

Veloforte won a ‘Great Taste Award’ for its Classico in 2017 – and it’s easy to understand why. Made from fruit peel (orange, lemon, citron), with almonds, cane sugar, honey, and a host of spices they’re pretty special.

Each 70g bar contains 294 calories – which is more than most, with 45g of carbs, 5.6g of protein and 8.6g of fat – it’d be easy to gobble down more than you need to fuel yourself, so beware. They’re not cheap, either.

The packaging can be quite hard to peel from the product – though Veloforte has worked on this with a new and improved wrapper in recent months.

Buy now: Veloforte at Rutland Cycles for £2.50 a bar

Clif Bar

Read more: Clif Bar review

Score: 8/10

Cliff bar makes a range of excellent tasting flavours, that taste natural and are easy to digest – though some need a little washing down with fluid.

The brand uses organic and whole ingredients, such as rolled oats, oat fibre and dates to make its bars – so you know you’re getting real food.

These are quite large: a 68g bar contains 274 calories, 6.9g of fat, 41g of carb and 10g of protein – so there’s more in there than your basic carb focused bar.

Newer on the market is Clif’s ‘Nut butter filled’ bar, which provides 230 calories and about 10g plus about 7g of protein – the jury is out on on-bike fuelling but they make great snacks.

Buy now: Pack of 12 Clif energy bars from Evans Cycles for £13.99


All of these bars will re-stock your carb levels – preference is subjective. We’ll keep adding more energy bar options as we taste and test them.

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Łukasz Wiśniowski to leave Team Sky for new BMC/CCC team

The 26-year-old will join the new team to support Greg Van Avermaet in the spring Classics

Team Sky’s Łukasz Wiśniowski will be joining the new BMC/CCC team next season to focus on the spring Classics campaign.

The new team, which has not yet been named, confirmed the Polish rider’s transfer on Wednesday morning.

Wiśniowski has ridden in Team Sky colours for two seasons, but BMC Racing’s parent company Continuum Sports has announced he will move to the new team for 2019.

>>>Out of contract Mark Cavendish could strike deal with Bahrain-Merida for 2019

BMC’s general manager Jim Ochowicz said: “Łukasz Wiśniowski has emerged as one of the up-and-coming Polish talents, so we are excited to welcome him to Continuum Sports in 2018.

“With Greg Van Avermaet as our team captain, Łukasz will have the opportunity to learn from Greg and play a key role in the Classics team next season.”

The BMC Racing team faced closure after the death of team owner and financial back Andy Rihs earlier this year.

But during the Tour de France it was announced BMC would merge with Polish outfit CCC Sprandi Polkowice for the 2019 season.

A number of headline riders had already signed contracts for other teams by the time the merger was confirmed, including Richie Porte, Rohan Dennis and Tejay van Garderen.

Van Avermaet will stay on to lead the team.

Polish rider Wiśniowski will now join the team to bolster their Classics lineup.

The 26-year-old put in some standout performances in the early season, finishing second in Omloop Het Nieuwsblad and eight the following day in Kuurne-Brussels-Kuurne.

BMC manager Ochowicz said: “Łukasz will gain more experience in the Grand Tours and have his own opportunities at stage races throughout the season.

“At 26-years-old, Łukasz has a long career ahead of him so we are looking forward to helping him reach his potential in the coming years with Continuum Sports.”

Wiśniowski will join a growing list of Polish riders to sign with the new team, as Polish shoe and bag manufacturer CCC merge with the Swiss BMC team.

He joined the WorldTour with the Etixx-Quick Step team in 2015, where he rode for two seasons before moving to Sky.

Wiśniowski said: “I am really happy to join Continuum Sports next year. It is a team with strong riders and of course, I am especially looking forward to the spring Classics as it is a big focus for the team.

“It will be really nice to race with CCC as the new Polish title sponsor and with the Polish riders in the team.”

He added: “Greg Van Avermaet will be our leader for the Classics so I want to support him as much as possible and help the team to have some nice results during the season.

“After the classics, I am excited to do a Grand Tour next year and fight for a stage victory.”

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American Denise Mueller-Korenek smashes cycling land speed record

Denise already held the women’s speed record, but has now smashed the men’s record too

The all-time cycling land speed record has been smashed by American Denise Mueller-Korenek, who already held the women’s record.

Denise set the first ever women’s record back in 2016, but was determined to go further.

On Sunday, the former racer travelled at 200mph on a custom KHS bike, travelling behind a 1000-horsepower dragster.

>>>Vittoria Bussi breaks Hour Record in second attempt within 48-hours

Denise hit 183.4mph, obliterating the previous men’s record of 167mph and her own women’s record of 147mph.

Businesswoman, CEO and motorsport enthusiast Denise, who is in her 40s, set the record at the Bonneville Salt Flats in Utah.

After being towed behind the dragster up to 50mph, Denise and her bike were released and able to pedal the massive gear.

Denise Mueller-Korenek attempting to break the cycling land speed record (photo by Matt Ben Stone/Action Plus via Getty Images)

Using double reduction gearing, the custom drivechain was designed to allow Denise to pedal her way to the world record speed in the slipstream of the converted dragster.

She now joins a rich catalogue of bicycle land speed record holders, including most recently Fred Rompleberg from the Netherlands in 1995.

As a teenager, Denise was a successful bike racer, picking up 13 national championships and two world championship podiums before retiring.

After quitting racing, Denise went into the family security business and raised a family.

Denise’s custom designed bike for the attempt (Photo by Matt Ben Stone/Action Plus via Getty Images)

Her team were live broadcasting the runs as they took place over the weekend, including terrifying footage from the back of the dragster.

The video shows Denise beginning to pedal while being towed, before she is released and pedals under her own power.

Here is our record run video. Tow release right around 1.5 miles, leaving 3.5 miles in the draft to achieve an average speed for the last mile of 183.9mph (between mile 4 & 5)! Orange signs are mile markers with an extra orange sign at mile 2.25 for the quarter mile on timing slip. Black smaller signs are quarter mile markers (except mile 2.25) mile 5-6 is the shutdown where Shea Racing – Shea Holbrook takes me from our 183.4 exit speed down to 110mph (a 70+ mph in speed reduction in 1 mile) before she pulls away to allow the 110mph wind to slow me down naturally. Video Credit to Ron Stoecky of Stoecky Films!

Posted by Project Speed Denise Mueller-Korenek on Monday, September 17, 2018

Denise has to stay within the slipstream while travelling at almost 200mph across the salt flats.

A bar across the back of the dragster allows her to get as close as possible to the vehicle without catching her front wheel.

After hitting the target speed, Denise then sits up allows the wind resistance to slow her back down.

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