Eating Well p/b Mayur Kabab House: “Throw it in” Nutrition

Eating well. Between rushing out the door in the morning, that tempting doughnut in the break room at work, and the quick snack before getting the afternoon work out in, it can be hard! How many of us really take the time and energy to plan every meal? Even those that make it to the farmer’s market twice per week and pack a great lunch most every day might find themselves getting the Blue Box Blues (TM) every now and then. So, how can these depressing meals be made just a little better? How about throwing in a little something extra that happens to be nutrient dense! Between quinoa, kale, or various seeds, there is always something that can be thrown in. They’ve all become popular ingredients for packaged health foods but you don’t need to throw your money at Kellogg’s or the like to get at the good stuff.


QUINOA: You probably know the drill here. It’s a grain with complete protein, fiber, and micronutrients. It cooks well in a rice cooker and can then be kept in the refrigerator for an extended period of time. This is a great lunch and dinner “throw in”. Put it in a salad, in a taco, on a sandwich, or on a pizza. Or throw in some siracha and eat it as a stand alone. Quinoa is a bit expensive at the moment but with increased domestic production expected, prices should come down in the near future. If you have the time to whip up a recipe, quinoa corn fritters can be made exclusively with items that don’t “go bad” and can be stocked in your kitchen (OK, OK, onions are kinda sorta perishable but you can leave the chives out and you won’t miss them too much).


KALE: You’ve likely seen this one around as well. But why? It’s because it shares the top spot on the Aggregate Nutrient Density Index (ANDI) with Swiss chard and watercress. However, kale isn’t too tough to eat raw like Swiss chard and is easier to grow, and therefore easier to buy, than watercress. It also has a much longer storage life as kale will last in the fridge up to two weeks while its rivals only last a few days. So, we’ve got raw kale sitting in the fridge, now what do we do with it? It can be thrown in a smoothie, a salad, a taco, a sandwich, a rice bowl. My personal favorite quick snack is pita with hummus and kale. When rolled up, it can even be put in a jersey pocket!


SEEDS: You’ve got a food item that could use a nutritional boost? Chances are there is a seed that will match it well and will add some nutritional value. Generally, seeds have an array of micronutrients, good fats, good protein, and some fiber. Chia seeds get along with many breakfast items including oatmeal, yogurt, and cereal. Sesame seeds go along well with asian noodles and sunflower seeds, likewise, with Italian pastas. You can even add those sunflower seeds to the “Italian pasta” coming from that blue box!


Eating Well presented by Mayur Kabab House is a monthly post that talks about awesome recipes, alternative foods, and some great ways to cook. This month’s installment is from Andrew Shelby. Team Bike Doctor is proud to have this regular feature supported by local D.C. restaurant Mayur Kabab House, which serves some of the area’s best Indo-Pak foods!

Scott Giles makes history and earns a Jersey at Masters Nationals!

Scott Giles traveled to Ogden, UT to compete at USA Cycling’s Masters Nationals earlier this month. Scott had big ambitions and goals to make a mark this year in the 40-44 age category, especially in the time trial and road race. Scott took the time to piece together some excellent reports which are too good not to share. To come back after just barely missing Gold in the time trial and then going on to win the road race demonstrates just how tenacious a competitor Scott is! Scott also went on to earn the Best All Around Rider award in the 40-44 age category at the closing ceremony!

Scott Giles off the start ramp!

Scott Giles off the start ramp!

Time Trial

The speediest riders in the country descended on Antelope Island near Salt Lake City and had a pretty good day to take a crack at the National Masters Championship TT course until the wind picked up. The first leg was gifted with a tailwind, but the return trip was right back into it. Although this probably meant the course times would be slow, it worked somewhat to my favor. I had confidence I was one of the most aerodynamic, and comfortable, of the field because my steed was the Cannondale Slice that had been dialed in by Chris Richardson at the Bike Doctor Waldorf fitting studio. Tough as it felt to fight that wind coming home, the aerodynamics cheated the wind, with the result exceeding expectations posting the second fastest time over the 34km for the silver medal. Huge congratulations to Ian Standoff, who made even greater speed and is our new M40-44 National TT Champion.

Road Race

The course was a 1 mile climb, a 5 mile descent, 48 miles of almost dead flat, then a final 6 mile climb to the finish that was really two 900 foot climbs separated by a 300 foot descent at the 3 mile-to-go point.
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Speed Merchant Aero Wind Tunnel Testing

Team member Ian Spivack recently traveled to Plaistow, NH, to do some off-season wind tunnel testing and analyze his time trial equipment at the Speed Merchant Aero Low Speed Wind Tunnel (SMART LSWT). Below are his thoughts on the experience in his own words:

The reason I decided to spend the money and time on a wind tunnel drag test was that I wanted to quantify the differences between various time trial equipment and bike positions on my time trial bike. On my own, I can do field aerodynamic testing around the high school track to see if one setup is better than another, but I could not quantify the differences in setup. Since not all helmets have the same fit, cooling, cost, visor, and weight, I figured that there are many factors that will influence my helmet choice other than just drag.
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Bike Doctor Intro to Cyclocross Clinic 2014

Team Bike Doctor is pleased to the return of our introductory cyclocross clinic coming up on August 30th. The clinic is returning for its third year having seen increasing popularity each fall. This will be a 4 hour long clinic geared for those with little to no experience who just want to get down the very basics that are needed for racing cyclocross.

You do not need a cross bike to participate, but a bike with knobby tires and off-road appropriate clipless pedals will provide the best learning experience. A mountain bike would work just fine. A helmet, however, is required.

When: Saturday, August 30th, 2014, from 10am to 2pm
Where: Rosaryville State Park in Maryland.
Cost: $10 and attendees are encouraged to register in advance using paypal to Please include the names of those attending. Juniors are FREE–just email us with their names! Day-of registration will be $15, however, we recommend that you register in advance as we reserve the right to close off day-of registration if we reach capacity.

More information on the clinic is provided in the flier linked below. Please tell all your friends who are on the fence about trying cyclocross or may have never even considered it!

View the Clinic Flyer

Giro di Coppi 2nd, 3rd, and 6th in the Elite Field

Team Bike Doctor consisting of Michael Tabasko, Matias Palavecino, Ryan Bodge, Bruno Neto, Pete Custer, Frank Ramos, Ian Spivack, Nicholas Taylor, Sunny Gill, Andrew Shelby, James Studebaker, Allan Wallace lined up on a humid but not so hot morning for Giro di Coppi. For most in the field, this has been their 3rd, 4th or even 5th (Ian Spivack)’s time doing this race. The team was very motivated to get some top results in the extended 80 mile race.

A group of 3-4 got away on the first/second lap and built a roughly two-minute gap. Allan was initially in this break but fell back and communicated that he did not think they would make it. He thought they were burning too many matches on the uphill portions and not riding smooth through the flats.

With 3 to go some of the stronger riders started moving to the front approaching finishing climb. Rick Norton (KBS) hit the finishing climb hard enough that it encouraged a field split with a selection of about 15 riders. Bike Doctor riders initially worked with three or four of the riders in the split that were willing to contribute to placing some distance on the field. The move was ideal, with the team well-represented with Nicholas, James, Ian and Bruno all present. The group of 15 was together but unfortunately unwilling to work together, although a few of the other teams had multiple riders present.

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Spivack at Elite Nationals 2014 in Madison, WI

In Ian’s words:
I decided to make the long trip to Madison WI to participate in Elite Nationals Road race and time trial. Bill Browne, Tanner Browne, and I left Sunday evening and arrived on Monday with enough time to pre-drive the road race course. The course consisted of a fast downhill, a flat road section, a few rollers, and then a 5 minute climb. The final lap you turn right at the top of the climb and go for another km to the summit finish. On Tuesday we were able to pre-ride the time trial course. The time trial course was quite technical with rolling hills and a couple of turns. I helped out at Tanner’s road race on Wednesday and was able to pre-ride the time trial course again.

Thursday’s road race started off slow after the neutral roll out. The first time up the climb was not too bad. A few guys were in a break that eventually got caught around the 3rd or 4th time up the climb. Each time we went up the climb we went harder and harder. On the 4th and 5th time up the climb I really started to struggle and barely held onto the lead group. Going into the final lap’s climb, everyone in the lead group was starting to get a bit sketchy and the racing became very aggressive. I started to cramp up because I had gone so hard on the climbs. On the final lap I had to take it fairly easy going into the final climb so I would not cramp up and have to walk. I managed to be one the final riders in the lead group and finish 45th.

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Brambleton Town Center Grand Prix

Women’s Cat 4

Melissa Tallent lined up for the first race of the day in the women’s Cat 4.

She was lucky enough to be the first group to race at the new Brambleton Town Center Grand Prix. This super fast and smooth 6 turn course is a replacement for the now dead Reston Town Center Grand Prix (R.I.P.).

Tallent was off the front a couple of laps during the race, and scooped up a mid race cash preme. She attacked on the bell lap and ended up 3rd at the line. Melissa’s husband and teammate Pete Custer spent some time after the finish tracking her down so she could make her way to the podium and collect her prize.

Melisa on podium

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Eating Well p/b Mayur Kabab House: Healthier Rices

When I am trying to trim down, my menu choices skew to the vegetable heavy cuisines of India and Asia.  Nothing goes better with a curry than rice.  The problem is the heavily milled white rice that Americans prefer spikes the blood sugar, and although it is fortified with some vitamins, it is void of the fiber, manganese, and vitamin E that brown rice contains.  The problem with brown rice is time.  It takes 45 minutes to cook:  rinse it off, 2-to-1 water to rice ratio, tsp of salt per cup, bring to a simmer in pot, quick stir, cover, turn heat to low and wait 40 minutes.  Not ideal when you are hungry.  Because all of the bran is polished off, white rice can be done in as little as twelve minutes.

There is a solution that adds little cooking time, gets all the nutrition of brown rice, and retains the rice flavor we are accustomed to: red rice.   Both of the varieties I outline here are imported by Lotus foods and are grown sustainably using low water methods.  By watering the plants vs. flooding the fields, the farmers are able to lower the amount of natural arsenic that the rice absorbs, use less water, and achieve higher yields per acre.

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Bike Doctor storms the Tour of Washington County!

Tour of Washington County – Kickoff Criterium

Bike Doctor team members Nicholas Taylor, Allan Wallace, Pete Custer, and Todd Bickling lined up in the warm, rainy evening to take a stab at the well-attended, lively kick-off criterium. The Pro 1/2/3 race started off at 9:20pm with wet but drying roads. The pace was blistering fast from the start and the sporadic lighting left long shadows and made it hard to stick close on other riders wheels. A number of small moves formed on the front, but the high pace kept the field stuck tightly together. Towards the end of the race Nicholas followed Thomas Gibbons (UCI CT: Cibel) for a 5-to-go flier for a few laps. They got caught nearing the bell lap with DC Velo lining it up to lead out their sprinter DJ Brew. When the field surged coming into the final turns, Nicholas avoided a last lap crash to take 5th in the field sprint, with Pete and Allan shortly behind in the field.

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A Locals Guide to Cycling in Frederick, MD

Over the past 4 years I have had the pleasure of living and riding in one of America’s best-kept cycling secrets, Frederick, MD. Frederick is located about 45 miles north west of DC, right off of 270. It is intersected by Route 15 and has several exits that offer access to good parking/starting points for riding. The downtown is a great location to grab a bite to eat after a ride and there are a few good coffee shops as well. Frederick has a great local cycling community with several local bicycle retailers including a fantastic Bike Doctor (5732 Buckeystown Pike, Frederick, MD) as well as a superb “Tuesday Night Worlds” group ride that leaves from Glade Elementary School in Walkersville (9525 Glade Rd, Walkersville, MD) at 6pm throughout the summer months—bring your sprinting legs for this one!

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