VALLEY KEEP FIT/DrNIN6 r ety IS V FELL it finally looks


like summer is here.


With great weather on


the horizon why not get ■ yourself out and about in the


■ sunshine? As a keen cyclist both


recreationally and competi­ tively, I know all to well the buzz you get from complet­ ing a great ride, but I also know of the disappointment that comes from failing a ride due to lack of strength and fitness. Strength training is stand­


ard practice in sport; most people who enjoy regular sport know that Improved strength, power or muscular endurance will most likely lead to improved perform­ ance. As an instructor I regu­


larly see novice cyclists for training sessions, starting


out with no experience and fitness, a couple of weeks later they are out and about enjoying the great outdoors on a set of wheels. STRENGTH TRAINING FOR


THE BEGINNER CYCLIST Strength training can


greatly Improve the delay or onset of fatigue; it will also improve your ability to control the bike, starting : with the very basics. ' Here are t.wo basic


exercises that are key to . improving your fitness for cycling, follow these and you should start seeing results in no time.


Working with weights for the iower bodywili greatly


improve leg strength as tested In the squat from my previous articles. Repeated lifting of


weights, with less rest time • eg a circuit of squats, lunges and lets say step ups, three


sets - 20-25 repetitions with 10 seconds rest - will improve


local muscular endurance. Stability exercises in the upper body and torso will improve body strength and stability in these areas. Perform a plank which


is the single most effective


core exercise if performed correctly. Valley page 6


mi


white Rioja! The Rioja region is predominantly


SDice T


h is month's wine is white and comes from Spain. Guessing aiready, weli guess again, it's


red, but the white grape accounts for approximately 12% of vines planted. The main white grape being Macabeo which could be the main variety in this month’s wine, but it is different and you all know variety is the spice of life. The label says Campillo Blanco 2007,


12.5% alcohol by volume making it light enough to drink on its own and will certainly go well with fish and chicken dishes as well as Spanish Serrano ham. When tasting the selected wine


for the month I always try to taste It "blind", so I have no preconceived ideas of what to expect. I am sure a lot of you do this anyway, it’s a sort of game, but are we not all pleased when we get


somewhere near what the actual wine is.


So let’s go, the colour is a delicate m


pale yellow,on the nose you get citrus fruit, melony tinge, dry clean, crisp. The first taste is somewhat surprising, the citrus fruit is certainly there, but with a ‘ distinctive sherry type flavour, fino of course, well it is from SpainI The finish is long and deep, this is good wine and certainly different from the Sauvignons that seem to be the norm these days. Classic Spanish wine does not come


cheap, it is £8.99 a bottle available from D. 8yrne and Son, wine merchants, less 50p with the voucher making it £8.49p to our readers.


The wine comes from the Rioja


region which you all know by now is in north eastern Spain. It’s fermented in barrels, yet there is certainly no pre­ dominant taste of oak.


So go on do something different this


Keep fit with Steve - Backhouse


start led down on your


front with your elbows plant­ ed directly underneath your shoulders, keep your toes on the floor pointed down and always throughout the move keep your head look at the floor - this will ensure your spine stays neutral - breathe


- in and suck your tummy right in towards your spine, breathe out and lift the torso, knees and hips up off the floor, keeping the body in a neutral position, breath normally keep the stomach sucked in tight, force your heels to the rear and keep • the shoulders relaxed. To start try for two or


three attempts of 10 to 15


seconds, build this up over the days until you can do up to a minute> if done correctly this should be the greatest amount of time you need to perform. Practise makes perfect. Please consult your GP


if you suffer from coronary heart disease or any other type of cardiac illness, before


■ taking part in physical activ­ ity. And if you suffer from any type of hernia limit your duration of these type of exercises.


• Please don’t hesitate


to contact me for further advice on.07725 738565 oe email: jsback1980®mac.com


month, try this sunshine in a bottle you will be pleasantly surprised and you will, have fun with your dinner or barbecue guests having them guess what it is. Is it going to be a typical summer,


long hot days,cool, balmy evenings, water shortages? Only joking! Have fun, enjoy wine, enjoy life.


shop, Ribbiesdaie Park, Gisburn. The winner will receive a two-course lunch for two people, excluding beverages. Question: Where do the sausages come from that are featured in the


W


full-English breakfast? See coupon on the right.


O THE winner of last month’s com­


petition for a two-course meal at The ' Shireburn Arms Hotel, Hurst Green, will be notified by post. There were 90 cor­ rect entries in the competition.


E are offering our readers


the fantastic opportunity to dine at Hindeiinis coffee


i


|,Vkt«rt» Buildings,’ 12 King SI, Te6 01200 AZOlSZJ-SIsfcia


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p,lCampiflo Blanco • § l2O !O 7^ 0m


niie mile’s SpimM^ - i V - : : -


spcclaToffrrprler^’^S J


Discount on y MlIatle.on prBenWIoii of t h l S a i e r i iS j f i at D.Byrw & Co^y9^^d unW 3.10U0 Onl^nrbn^^^^^^


M U


. WIN LUNCH FOR TWO ^ WE are offering our readers the fantastic opportunity ^ I to dine at Hindeiinis coffee shop, Ribbiesdaie Park, Gisburn. The winner will receive a two*course lunch for I two people, excluding beverages.


j |


Question: Where do the sausages come from that are I featured in the full-English breakfast?


I Answer:...................................... Title:...........


j First Name:........................... . .. Surname.............


I Address:.......................... Postcode:............ ;............ ‘ e-mail:.................


I Date of birth.......................... Daytime tel:... .'..... ........


I Mobile no:............................. Do you buy the paper: Every week Q Occasionally □ I Hardly ever Q


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I lbe» ’ us oTeasMvy a For o „ .ri ^ a ^ f b y F rid a y , J u ly 9 th , 2010. >1


y°4.''.®"‘ ry to: Valley dining, Clitheroe ’^'"5 Street, Clitheroe, BB7


I


■“ is s member o( Ihe Johnston Press Croup its agenls. will use your inlormalion lo


PI SMS lo lei you know aboul our. or our sP«iel P«Pis. By Supplying your


1 y an Iraining purposes, we may monilor communicalions.


II you do nol wish lo receiye inlormalion Iron, ItPSiness parincrs please lick Ihls box


I I »= may tonlaci y o u Z ,


On Ribblesdale Park Gisburn BB7 4LP Tel: 01200 445227


mww.ribblesdaleparkxomi iPpeh Sa^^^pnt?


F a rm a n d C o jje e S h op I Burgers, Paninis,


Soups, Salads, Coffee, Tea, WaflOles and Milkshakes


Homemade Puddings,


^.Cakes, Scones and |Go6kie,s i ; - ; /


I I


| | | ‘ |


Full English Breakfast served all day


strikes, more and more of us are staying in the British Isles for holidays. If the weather stays warm and sunny there


I


is no finer place. One of the Ribble Valley’s hidden secrets is


not too far away, its Ribbiesdaie Park, part of the Gisburne Park Estate run by Guy Hindley. In this picturesque corner of the valley, just


off the A59, a little way behind Gisburn Auc­ tion Mart, is Ribbiesdaie Park with privately owned and rented lodges and where families can spend their holidays, with a further 20 new eco lodges planned. It is also a destina­ tion where local people can enjoy themselves, walking round the extensive grounds, the mini farm and, of course, the coffee shop Hindel-


TS holiday time, but with all the problems the "ash" has caused and British Airways uncertain flights due to


Hindelinis provides a wonderful selection of


food to eat on the premises or buy to take out. The two cooks who work in the tiny kitchen


are Margaret Waterhouse, who cooks during the week and Matt Hofman, who cooks at the weekend. Margaret has a wealth of experience hav­


ing helped run several local establishments including the Greyhound at Barnoldswick, The Bull at Broughton, and for a short time at The Tempest at Elslack. Her father was a chef so she grew up learning about cooking. She enjoys all aspects of Hindeiinis from


making the renowned breakfast, baking deli­ cious scones which are served with Yorkshire clotted cream and jam, to baking a huge array of delicious cakes. Matt, who also works outside at Ribbles- .


dale Park, hails from Skipton. He trained as a chef at Craven College, and worked at the Rendevous Hotel, Skipton, for seven years, he also helped his parents run pubs including the Fountaine Inn at Linton and the Fox and Hounds at Starbotton. He has been at Hindei­ inis for just over a year and enjoys cooking the fantastic breakfasts at weekends. All the meats used at Hindeiinis come from


local butcher Roy Porter, including the bacon and sausages for the breakfasts. The eggs come from a farm on the estate itself and all other produce is sourced from local suppliers where possible. The future looks to be getting even more


hectic for the two cooks as an extension to the coffee shop is in progress as well as a new con­ servatory, making the dining area much more spacious together with an outside area to sit


and a new, much larger up-to-date kitchen. This little haven in the middle of the coun­


tryside is an ideal stopping off place for lunch, a snack or afternoon tea as well as breakfast. One of the delights served in the coffee


shop is the American cup cakes made on the premises from an authentic recipe from the Cup Cake Factory in Manhattan, and cook­ ies from the Sullivan Street Bakery also in Manhattan. These recipes were brought over by Guy’s wife Amber who is American and she was also instrumental in devising the menu for the coffee shop. All the food served on the premises is good,


freshly prepared and where possible home­ made.


Enjoy wine with Vic Morris


READER OFFER "'s e e : IS


TAKE TWO COOKS: Matt Hofman, who cooks at the weekend, and Margaret Water- house, who cooks during the week.


VALLEY DINING r r in or m


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