This is the second piece in our lunchtime workout series - the first of which can be found here. Within the first piece is where you can also find out how to identify your training zones - if you don't already know them - something that we'd recommend doing, so as to get the most from our training sessions.

Now, to this lunchtime workout, which is followed by a tasty and nutritional lunchtime recipe...



The below is an interval session. We need to do intervals to get the body to adapt to new levels of stress! This session can be done as much as twice a week, just as long as other sessions are done in zones 1-3.




The following meal is one that we serve up on our retreats. It always goes down amazingly well! Not only do riders find it incredibly tasty, but they find it the perfect fuel to energise them for their afternoon ride.

We've detailed all the nutritional benefits of the meal, under the title: 'The science bit...' As an added incentive to get you cooking!

Also, you will see that we serve some rock salted focaccia bread on the side. We'll soon be releasing the recipe for that on our social channels. So if you're not already following us, get doing so, otherwise you'll miss it! 

To the recipe...


Benefits of peanuts & nut butters

Peanuts, also known as ground nuts, are not actually nuts, technically they are legumes. They are more closely related to chickpeas and soybeans than they are to almonds, walnuts, or other so-called tree nuts. They contain loads of goodies and have plenty of health benefits for cyclists which is why we try to include them where we can at On the Rivet. They are the perfect blend of protein fats and fibre allowing you to get the extra calories you need during a ride without padding out your waistline.

Peanuts are higher in protein than most nuts—and the protein they provide is more complete. They are also a better source of folate, which helps build strong bones and provides protection against heart disease and cancer. In addition, peanuts are a good source of vitamin E, a nutrient that many of us don’t get enough of in our diets.

Peanuts also contain antioxidants. You’ve probably heard of resveratrol. It’s a special antioxidant, found in red wine and grape juice, that’s thought to have heart-protective and cancer-preventive qualities. But you may not have heard that next to grape skins, peanuts are one of the richest sources of resveratrol.

Benefits of ginger

Ginger has been used for medicinal purposes for thousands of years. It is considered beneficial in the treatment of nausea, menstrual pain, dizziness, muscle pain and inflammation and is also said to reduce blood pressure. We use a lot of ginger in our diet as it can help with delayed onset muscle soreness and because we love the taste.

Benefits of chilli

Chili’s are a fruit pod and belong to the nightshade family along with tomatoes, potatoes and aubergines.

They are rich in vitamins and minerals including vitamin C and B- 6, potassium, manganese, iron, and magnesium. They are used by many in the treatment of high blood pressure and sore muscles because of the chemical compound, capsaicin found in them which is said to contain analgesic properties.

They give our noodle dish a great kick too!

There it is, the second lunchtime workout and meal in our - we hope! - helpful series. Now you've got no excuses for not stepping away from your desk at lunch - to not only improve your cycling, but to help clear your head, and re-energise for the afternoon shift at work!