Only a handful of sites remain available around Australia to count bikes at Super Tuesday on Tuesday 7 March.
Bike riders will be counted at almost 900 sites in 42 local councils across Victoria, New South Wales, Tasmania and Western Australia. However, less than 15 sites remain available.
Super Tuesday is Australia's largest visual __bike count, collecting data for local councils on the movements and number of __bike riders. The count helps identify areas for improvement and inform bike policy, with the goal of making it easier for people to get physically active and riding.
As well as helping their local council improve conditions for bike riders, volunteers who count on Super Tuesday $50 donation by Bicycle Network to pass on to a local charity or community group of their choice.
Bicycle Network CEO, Craig Richards, said Super Tuesday is Australia’s opportunity to help influence change in their own backyard and help build a local community.
“By volunteering and counting bike riders on Super Tuesday you can show your local council exactly what is happening out on the streets. The data you gather could be the starting point for a new bike lane or path outside your front door,” said Mr Richards.
“Super Tuesday is an easy way for local schools, sporting clubs, charities and local community groups to raise much needed funds. Last year more than $100,000 was pumped back into local communities by Super Tuesday."
Count sites remain in the following council areas:
New South Wales
City of Parramatta Council
Bayside City Council
Northern Beaches Council
Tasmania
Clarence City Council
Victoria
Greater Shepparton City Council
Moonee Valley City Council
Wyndham City Council
Western Australia
City of Fremantle
To register to count bike riders on Super Tuesday either click on your local area above, or visit supertuesday.com.au.
Key in building muscle and burning fat, protein powers our bodies and can have myriad health benefits, if it’s clean and lean (USDA recommends a lean protein intake of 5 ½ oz/day, which females on average aren’t meeting). Protein powder, especially plant-based versions, are an easy way to get more protein in your diet without the drawbacks of overdoing it on meat and dairy.
Unfortunately, the supplement—long associated with meal-replacing smoothies—lacks appeal: seen as a utilitarian, gross-tasting supplement for vegans, weightlifters and brides-to-be, protein powder is often derided by foodies and regular folk alike who prefer to get their protein from “real food." (See 7 Foods With More Protein Than A Chicken Breast.)
It's time to give protein powder a second chance. It now comes in a variety of forms and flavors, from whey to pea to hemp, punches above its weight when it comes to its versatility in the kitchen, and can be economical and environmentally friendly if you choose organic and plant-based. (Read up on 5 Rules for Buying a Legitimately Healthy Organic Protein Powder.) Here are 9 recipes for meals, sweets and snacks that allow you to reap the benefits of a high-protein diet without compromising on taste, texture or health:
Protein-infused Oatmeal and Overnight Oats
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Protein-infused Oatmeal and Overnight Oats
A simple healthy trick for the morning: Add a scoop of protein powder to your steel-cut oatmeal for a hot breakfast that will keep you satisfied until midday. (Here are 3 Serious Health Benefits of Eating a High-Protein Breakfast.) Oats are high in soluble fiber and packed with nutrients, but as a grain they could use a protein boost. In the summer, soak oats and protein powder overnight in cream or yogurt to make a delicious, protein-rich bircher muesli topped with fresh fruits, or add it to these Golden Milk Overnight Oats containing anti-inflammatory turmeric.
Tip: To avoid clumping, first mix the protein powder with either water or your choice of milk before stirring in with the oats.
Protein Pancakes and Crepes
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Protein Pancakes and Crepes
Nothing epitomizes breakfast (and carbs) quite like a stack of homemade buttermilk pancakes drizzled with maple syrup. For a healthier version, add in protein powder and use whole grain flour (or oats, as per these drool-inducing Lemon-Blueberry High-Protein Pancakes from Lacey Baier of A Sweet Pea Chef. You can do the same with crepes, which, when filled with something savory, make a great choice for lunch or dinner.
Protein Lattes
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Protein Lattes
Swap your morning cuppa for a full-fat, protein-rich latte, which doubles as a breakfast you can sip en route to work: The coffee-free Full Fatty Latte with ghee, MCT oil, protein powder and warming spices is a favorite of women’s health and fertility coach Kara DeDonato of Libera Wellness, who adapted Melissa Ambrosini’s Fatty Latte) to include protein powder. For a caffeinated version, use vanilla protein powder mixed with coffee, ghee and MCT oil à la Bulletproof, or add 1-2 tablespoons of protein powder to Kara's Matcha Super-Food Latte, which features chlorella and bee pollen, and serve after blending.
Tip: To save time in the mornings, Kara suggests mixing the dry ingredients in a big batch in advance for the Full Fatty and Matcha Super-Food Lattes.
Savory Protein Soups
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Savory Protein Soups
Soup is the perfect vehicle for (concealing) protein powder – after all, it’s the hot version of a smoothie, making it an ideal choice in winter. Try it in a thicker soup, like a potato-, cream- or chowder-based one (try this leek, celeriac, and apple soup), or give a boost to a vegetable soup, a hearty chili, or a stew.
Tip: Wait until the soup is cooked to add the powder as high heat may affect its nutritional value. Also, be stingy: about 1 tablespoon per person, or to taste, should be enough. To avoid clumps, mix it first in a small amount of broth or warm water, then slowly incorporate it.
Protein-Enhanced Pasta Sauce
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Protein-Enhanced Pasta Sauce
Pasta is usually the first to go on a low-carb diet. But if you make two simple yet creative changes (that would give the Pope a heart attack), you can keep eating it: 1) Pick a Paleo-friendly or protein-rich pasta substitute, like zucchini noodles or mung bean fettuccine (see 4 Grain-Free High-Protein Pastas You Can Feel Good About Eating) , and 2) Give the sauce a protein boost by adding a little under 1 tablespoon protein powder per person (to taste) towards the end of cooking. If you add it earlier, cook the sauce on a low-medium heat. Buon appetito!
Sweet and Savory Protein Ice Creams
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Sweet and Savory Protein Ice Creams
Is it healthy to eat ice cream for dinner? Yes, says Seth Porges, a journalist who eats it for dinner three times a week as part of a high-protein, low-carb diet. His go-to flavors, which he crafts himself, are ‘Sugar-Free Chocolate Peanut Butter’ with unsweetened vanilla almond milk and 100% cacao powder (see recipe below) and a savory ‘Green Ice Cream’ with juiced kale or spinach and matcha (you can use the recipe below, just substitute kale for chocolate, peanut butter, cinnamon and stevia, and increase cream or coconut oil to taste).
Tip: Consider coconut milk as a base, particularly if you’re vegan or have nut allergies.
Sugar-Free Chocolate Peanut Butter Ice Cream
by Seth Porges
12 ounces unsweetened vanilla almond milk 4 ounces coconut oil 3 ounces of heavy cream or coconut cream 3 ounces of cream cheese 3 tablespoons peanut butter or nut butter of choice 2 tablespoons 100% cocoa (unsweetened) chocolate powder 1 scoop protein powder 2 tablespoons psyllium husk 2 tablespoons chia seeds 2 tablespoons flax meal 1 teaspoon of xanthan gum (optional) 1 tablespoon of stevia (or to taste) 1 teaspoon cinnamon powder a dash of vanilla extract
Blend all ingredients and churn in an ice cream machine according to the manufacturer's instructions.
Protein Truffles and Energy Bites
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Protein Truffles and Energy Bites
Protein truffles, also known as protein 'balls' or ‘bites’ when made without chocolate, are popular thanks to their portability and piece-of-cake preparation (no baking necessary). From pistachio-matcha to chocolate-maca to pumpkin pie to peanut butter cups, the combinations are endless so no need to stick to a recipe. For inspiration, try making these luxurious Black Bean and Cacao Protein Truffles, which are sprinkled with roasted hazelnuts, coated in chocolate, and contain a wicked mixture of medjool dates, coconut cream, black beans and protein powder. The recipe comes from Aussie blogger and author Carla Oates, whose passion for organic health and beauty led her to create her own living skincare line called The Beauty Chef. (Her other recipes, like the almond-coconut-chia Glow Bliss Balls, are worth checking out, too!)
Protein Muffins and Cookies
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Protein Muffins and Cookies
Got a sweet tooth? Keep your blood sugar levels in check and your cravings satisfied by adding protein powder to baked goods like muffins, cookies (check out these double chocolate chip protein cookies made with chickpea flour from The Fit Fork Feed) and brownies – it works best in recipes that don’t call for yeast.
Tip: Protein powder is not a substitute for flour, so do follow a recipe or else you might end up with a dry, inedible lump.
Homemade Protein Bars
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Homemade Protein Bars
Of course you can easily buy protein bars readymade, but why not save money and be more creative by making them at home? If you’re averse to the gooey thick texture of most protein bars, look for a recipe that incorporates whole nuts and grains, like these Chocolate Nut Crunch Bars from The Beauty Chef, made with puffed brown rice, rolled oats, and almond meal. Pressed for time, try these no-bake Matcha-Mint Chip Protein Bars (vegan and gluten free, too) from Power Hungry. And never go hungry again!
The article 9 Creative Ways To Cook With Protein Powder (Hello, Pancakes!) originally appeared on Rodale’s Organic Life.
The Private Jake is the new mid-level member of Kona’s Jake cyclocross-oriented lineup, but it can handle much more than fast and grassy ‘cross laps.
The __bike makes easy work of mountain __bike trails, road rides, gravel paths, commutes, and (naturally) ‘cross courses. It took pushing the bike to the edge of what it can reasonably be expected to tackle to even see it flinch. (Get all the latest bike reviews, training tips, and gear hacks right in your inbox by subscribing to the Bicycling newsletter!)
Who It’s For The Private Jake was designed as an all-rounder to meet the demands of a privateer rider. “It’s for someone who performs at a high level with minimal outside support, who needs and requires specific performance traits from their bike but doesn’t have the available funds to purchase multiple race bikes,” says Kona product manager Ian Schmitt.
Because the Private Jake is meant to handle diverse needs, it comes with some personalization options: Sliding dropouts mean you can dial in the wheelbase to suit your riding style, make extra room for larger tires, and even convert the whole thing to a singlespeed.
Bowed chainstays make room for wider-diameter tires while shortening the rear triangle. hannah weinberger
What We Liked The Private Jake’s geometry further blurs the line between ‘cross and adventure in a way that makes it a good pick for a variety of rides. Its steep seat and headtube angles, shorter stack height (thanks to the internal headset), and longer reach give it a more aggressive geometry than some of its closest peers, like the Scott Addict CX 10. Its 70mm bottom bracket drop is also on the high end for ‘cross bikes; this lowers the center of gravity for better stability and more predictable tracking, and moves the saddle closer to the ground for easier mounts and dismounts, though it does also decrease pedal clearance. With its short, bowed 420mm chainstays, this adds up to a responsive ride that corners quickly but still feels stable.
Combined with dependable TRP disc brakes (which helped braking feel smooth, even for fast stops), the Private Jake felt like a mud-resistant security blanket—I felt confident enough to take turns just a little tighter than I’m used to, and go faster on rooty stretches.
The ‘all-rounder’ design ethos is immediately discernable in the spec. The quick-rolling Clement MXP tubeless-ready tires tackled crumbling country road climbs, stone trails, dirt paths, and the rained-out slurry of the local cyclocross course without getting clogged up.
Also from Kona, the Roadhouse road bike has its own set of off-road tendencies:
A SRAM Rival 1x11 drivetrain (40t chainring with 11-32t rear cassette) shaves off a front derailleur without compromising gear range, and shifts up and down smoothly and quickly. I’m a novice ‘crosser, but I was able to easily ride out steep course climbs and descents in the right gear (but if you plan on riding long road climbs, you might find yourself wishing for just one more rear sprocket).
The bike has a few other notable specs, including a rear thru axle. Like many of its ‘cross industry peers are doing, Kona gives the Private Jake one with Boost spacing for a stiffer rear wheel and more tire spacing at the chainstay yoke behind the BB. The bike also has a tapered headtube, meant to eliminate brake shudder and enhance handling and control; I was genuinely impressed by how in control I felt riding around hairpin turns.
Additionally, I really loved the chunky handlebar grips. They were easy to attach lights to, and my hands stayed comfortable over long, jostling rides.
hannah weinberger
Watch Out For… At 20.1 pounds for a 49.5cm bike without a front derailleur, this bike is not the lightest you’ll find at its pricepoint. The weight’s not too noticeable when you’re in the saddle, but I did feel it when shouldering. (Speaking of shouldering, the square-taper top tube could be comfier.)
As much as I liked how the bowed chainstays keep the rear triangle tight, I often found myself accidentally kicking them when I really pushed through my heel; if you have smaller feet (I wear a 41) or place your cleats further toward your heel, though, this might not be an issue for you.
The Takeaway At $1,999, with the given spec, the Kona Private Jake is a decidedly affordable bike—especially if you aren’t planning to buy other bikes to supplement it. It’s capable and confidence-inspiring in techy terrain, and incredibly dependable between the course tape.
The Private Jake utilizes top-tube cable routing. Hannah Weinberger
A SRAM Rival 1x drivetrain offers smooth shifting and more than enough gears for the 'cross course. hannah weinberger
What You Need to Know
Kona Private Jake
Price: $1,999.00
Weight: 20.1 ounces (size 49.5cm)
Read Our Full Review
At A Glance
Designed as an all-rounder to meet the demands of a privateer cyclocross rider
Lightweight butted aluminum frame in sizes from 48-59cm
Reliable TRP Spyre C cable-activated disc brakes
SRAM Rival 1x drivetrain limits dropped chains on remounts
It’s hard to believe that just a year ago I was still sustaining ire for wearing a fannypack on the trail. This ’90s staple had been back in fashion for a while, but it was still mocked by many as an emblem of hardcore “endur-bros.” I believed fannypacks could be for everyone—at least, everyone who didn’t want to wear a sweaty hydration pack but needed to carry more than their pockets could hold. Yet it was surprisingly hard to find a good one for riding. I tried models with water reservoirs, but they were bulky and slid around.
I tried one that held a bottle, and the weight imbalance exacerbated the sliding. More minimalist packs stayed in place, but lacked storage. I began to think maybe the haters were right.
Then I found the Trail Buddy. Its simple design forgoes a reservoir and sits flat, so it doesn’t bounce around. (Carry your beverage in Bicycling's limited-edition, vintage-logo water bottles.) The Trail Buddy's low profile and wide hip straps make it stable—even on rough trails—without having to be cinched crazy tight. It’s big enough to hold a mountain tube, tools, phone, snacks, and an extra layer or small camera. The Cordura fabric is tough, zippers are water-resistant, and Velcro straps allow you to mount it on a handlebar. It comes in six colors.
At some point in the past year I started seeing fannypacks on people riding drop-bar bikes. That’s when I knew they had mainstreamed. Suddenly friends who had ribbed me for wearing one were asking which model to buy. And I’m glad that now I can recommend the Trail Buddy.
