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No 33, April 2004 |
Vale William (Bill) Brewer.
A colourful character remembered.
Bill Brewer passed away on Monday 2 February 2004 due to complications arising from an illness.
He came to Australia from Coventry, England as he used to say as a "Ten Pound Pom".
Bill could have been described as a serial volunteer and will be remembered for his untiring volunteer work for Bicycle NSW, Sydney 2000 Olympic Games, Parramatta City Council and other organisations. Some of his most notable contributions as an ever cheerful volunteer on various Big Rides, Sydney to the ÔGong Rides, Cycle Sydney etc were seen by many of us.
Bill, aged 57, was also a regular rider on many of the Bike North easy to medium rides. It was with great sadness that about 30 Bike North members joined with a similar number of people from his other "walks" of life to remember him at a memorial service held at Bicentennial Park, Homebush on Saturday 21 February 2004. No. 33 April 2004 page 7
What to eat when the pickins are thin.
Hungry on the road? Riding into the wind all day? Run out of puff? Need refuelling and the choice is... well what choice?
Sometimes suitable food choices can be very limited especially when you are away from the bright lights of the city and are out on the back roads particularly further a-¥ eld.
You need to look for foods and fluids that you are familiar with to avoid unwanted consequences when back on the bike. Ensure that you have re-hydrated sufficiently well with water before drinking other fluids. Most of the following foods could be found on the shelves of the most basic of food stops. They are listed according to Glycaemic Index (GI). Low GI foods will provide a slow release of energy whereas those with a high GI will give a rapid energy boost. Approximate carbohydrate (CHO) in 'g' is also given.
Low GI foods:
120g can baked beans (13g CHO)
Piece of fresh fruit (av 15g CHO)
250mls fruit juice (15 – 20g CHO)
6 squares milk chocolate (19g CHO)
250mls flavoured milk (23g CHO)
200g low fat yoghurt (26g CHO)
Medium GI foods:
2 scoops ice cream (10g CHO)
Cup of tea/coffee with 3 tsp sugar (15g
CHO)
Muesli bar with fruit (17g CHO)
60g Mars Bar (41g CHO)
375ml can Fanta (51g CHO)
High GI foods:
250mls sports drink (15g CHO)
Pikelets (21g CHO)
Lamington (29gCHO)
Small serve French fries (49g CHO) * very high fat
Other foods that are good sources of CHO but for which there are no GI values include:
finger buns (15g CHO)
two fruit or cream filled biscuits (15g CHO)
rock cakes (22g CHO)
fruit cake (27g CHO)
a sandwich (30g CHO)
a milkshake (38g CHO).
Choose wisely and not only will you enjoy the eating and the drinking but you will have refuelled well enough to go those extra kilometres.
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